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Components

Manion

Metcon

Settings

Workout

Friday

Warm-up

GENERAL WARM-UP | 3:00
1 set:
:45 inchworm + push-ups
400-m run

BACK SQUAT REVIEW | 3:00
2 sets:
8-10 back squats (empty bar)

BACK SQUAT BUILDUP | 4:00
1 set:
15 back squats (light)
10 back squats (workout weight)
– Rest 1:00-1:30 between sets.

Workout

Manion (Time)

7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)

In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

To learn more about Manion click here

Metcon (Time)

INTERMEDIATE

7 rounds for time:
400-m run
29 back squats (65/95 lb)

Metcon (Time)

BEGINNER

5 rounds for time:
200-m run
15 back squats (35/45 lb)

Stretch

2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg

Want to see some of these movements in action? Check out our .