Gym Workout: Hero Workout!

Workout: PK – In honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, who died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza. Bob and Helen Pedersen-Keiser, parents of Capt. Andrew Pedersen-Keel, created APK Charities in his memory; included on the main page of APK Charities is an interview with his parents.

“PK”
For weights, use a moderate to heavy weight up to 225 pounds for the squats and 275 pounds for the deadlifts.

For Time (as fast as possible)
5 Rounds of the following:
– 10 Back squats
– 10 Deadlifts
– 400 meter Sprint (alternative: 25 cal bike or 25 cal row)
– 2 minutes Rest

At Home Workout

Similar to the above:

5 Rounds for Time:
– 10 Pistol squats (each leg) (alternative: pistol squat variations)
– 10 Single-leg Romanian deadlifts (each leg) use an odd object or light to moderate weight dumbbells
– 400 meter Sprint
– 2 minutes Rest