Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Press, 1-2 reps at 75-80%
Minute 2 – 40 Double Unders

Complete as many rounds as possible in 20 minutes:
24/20″ inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups

Coach Alex’s Notes:
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Two sets of:
Dumbbell Row, 6-8 reps

Leave a Reply

Your email address will not be published. Required fields are marked *