– STRICT GYMNASTICS –
5 sets:
10 Straight Bar Dips
8 DB Bench Press @ challenging load
6 Wide Grip Strict Pull-ups
*use thin bands as needed to achieve full range of motion.
*reduce reps if you need to.
– WORKOUT OF THE DAY –
Herowod: “Yeti”
For Time:
25 Pull-Ups
10 Bar Muscle-Ups
1.5 Mile Run
10 Bar Muscle-Ups
25 Pull-Ups
F: 1k Run, Jumping Pull up, Burpee Pull up or Ring Row
P & E: As written
Background: Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self-improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
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