Warm-Up: 

Gymnastics Warm-Up – Day 2

10 minute AMRAP for quality:

10 Kip Swings

10 Strict Pullups (w/band) or Ring Rows

10 Sec Tuck Hang/Tuck Ring Support

10 Kettlebell Swings

10 Hollow Raises

 

Conditioning:

"Wilmot"

6 Rounds:

50 Air Squats

25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.