MONDAY LIFT

Mobility, Body Heat, and Activation

1;00 Cardio Choice

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

Warmup

2 Sets: For Quality

5 Tall Muscle Clean + Press

5 Front Squats

10 Deep Lunge Mountain Climbers

5 Jumping Pull-Ups

5 Ring Row

Specific Primer

3 Sets: Building to Working Loads

3 Squat Cleans

1 Squat Clean Thruster

3 Shoulder to Overhead

3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups

Conditioning (Hero Workout)

“The Lyon”

5 Sets for Time:

7/5 Squat Cleans

7/5 Shoulder-to-Overheads

7/5 Burpee Chest-to-Bar Pull-Ups

- Rest 2:00 between rounds -

Barbell:

RX+ 70/50

RX 60/40

INT/MST 50/35

BEG 40/30

Dedication

This workout is named in honour of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Time

Time Domain: 18:00–23:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Full-Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 2:00–2:30

Seconday Objective: Maintain even pacing across all sets

Accessories

8:00 EMOM

minute 1: 10/7 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

Choice on Loads that allow for unbroken Bench Press

*Look to add band tension or move to ring rows for pull-ups if needed.