May 3

Sunday, May 3, 2015

Prehab:

Groiners/Samson stretch, 30 seconds each
Theraband routine
Leg swings, 10 each direction
Calf raises, 20x

Warm-up:

30 Jumping jacks
20 Mountain Climbers
15 Walking Lunges
10 Inchworms

Cool down:

Doorway stretch, 30 seconds each
Calf stretch, 30 seconds each
Foam roll IT band, lats, quads, etc.

Conditioning

“RJ”
5 Rounds:
Run 800 meters
5 Rope Climbs
50 Pushups
-40 min cap-

Notes:  This will be challenging to finish under the time cap.  Feel free to perform 10 rounds of 400m/2 climbs/20 pushups.  Scale the pushups to allow for quality movement and full range of motion.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila.