29 August 2016

To learn more about Zembiec  click here

To learn more about Zembiec click here

Article: To learn more about Zembiec click here

Warm-up
Run around Bldg

Hollow / Arch Body (Rock)
intervals alternating between maintaining the Hollow Body and Arch Body positions (eg. Tabata)

Mobility
Quad Smash (barbell)
Lat Smash (ball/roller)
Calf & Achilles Stretch
Couch Stretch

Metcon
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run

In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007

To learn more about Zembiec click here