1. Movement Prep/Activation3:00 Machine-into-Hip Halo Warm Up + Banded 7’s-into-3 sets:10 Deadbugs10 Cat/Cows5 Back Squats (empty bar-build in weight)3 Push Press (empty bar-build in weight)100m (Jog)2. Workout Prep3 sets With Partner:100m Run (together-build in pace)3 Back Squats (build in weight)3 Shoulder to Overhead (build-in weight)
Freedom (RX'd)“Team BRUCK” Teams of 2:4 Rounds400m Run (together)48 Back Squats (185/125) (split)48 Shoulder to Overhead (135/95) (split)(KG conv: 85/57.5 BS, 60/42.5 S2O)Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.This is a partner variation of the Hero workout "Bruck":U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.
IndependenceTeams of 24 Rounds400m Run (together)48 Back Squats (155/105)48 Shoulder to Overhead (115/80)(KG conv: 70/47.5 BS, 52.5/35 S2O)
LibertyTeams of 24 Rounds200m Run (together)48 Dumbbell Front Squats (light)48 Dumbbell Push Press (light)
4 sets:
*Rest 2:00 b/t sets