30 DB squat cleans (50/30 DBs)
2 rounds of:
60s Sit-Squat Hold*
60s Cobra Pose
60s Spider-Man Lunge (each leg)
* At the very bottom of the squat position, hold it and bridge your elbows inside your knees, forcing them outward.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.