Saturday - 6/30/2018

Photo courtesy of

Photo courtesy of

Warm Up:

Dynamic Running Warm Up
200m Run
50m Broad Jump/50m Run
2x10 Russian KB Swings
2x10 DB Deadlifts, ascending
2x5 DB Burpee Deadlifts



200m Run
11 DB Burpee Deadlifts (60s/40s)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.