Monday: 'Sham Shuttle'

This week is Hero week..  So that means lots of chunky workouts to sink your teeth into as you recover from Christmas and brace for New Years..

For this workout 'Sham' we have made a couple of variations to the original workout to fit in with the rest of our week.  With that in mind it looks a little different to the original but the essence is still there and the motivation still comes from the original workout and it is very important to recognise that.

CONDITIONING

'Sham' (CFTSV variation)

7 rounds for total time:

11 Deadlifts @ Bodyweight
10 x 10m Shuttle sprints
rest 60 seconds after each round

* Time cap 20 mins

* Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.