800 meter row
800 meter bike
20 scorpions
1 min pigeon pose each side

Weightlifting

Front Squat (5x5 ascending (work up to as heavy as possible) )

Danny (AMRAP - Rounds and Reps)

20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.

To learn more about Danny click here