A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds of:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (7 min): Push-Ups, ABMat Sit-Ups and Air Squats

C) WOD (60 min):


Complete four rounds for time of:

Run 800 Meters (Down to the 2nd Hillsborough Park Driveway and Back) OR 80 Air Erg (Calories)

49 Push-Ups

49 ABMat Sit-Ups

49 Air Squats

L1: Kneeling Push-Ups

MOD: Box Assisted OR Ring Assisted Push-Ups

Note Time Completed: ___:___

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.