U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
3:00 row or bike
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10 banded pass through
10 Scorpion
2 rounds
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5 Banded pass throughs in bottom of squat
10 Banded pull a part
5 Scap pull up
10 Air squat
5 Kipping swings
2 rounds
3-3-3-3-3
Every 3:00 x 5 sets execute a set of 3 overhead squats from the rack. Building to a heavy 3!
RXConditioning:
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
Intermediate:
For Time
21 Overhead Squats (65/45 lb)
42 Pull-Ups (banded)
15 Overhead Squats (65/45lb)
30 Pull-Ups (banded)
9 Overhead Squats (65/45 lb)
18 Pull-Ups (banded)
Baseline:
For Time
21 Overhead Squats (15/ PVC lb)
42 Pull-Ups (jumping / ring row)
15 Overhead Squats (15/PVC lb)
30 Pull-Ups (jumping / ring row)
9 Overhead Squats (15/PVC lb)
18 Pull-Ups (jumping / ring row)
1:00 pigeon each leg
1:00 banded shoulder stretch each arm
