FRIDAY 250919
“Hotshots 19”
6 Rounds for Time
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run
Today’s Hero workout is designed to honor the 19 Granite Mountain Hotshots firefighters who tragically lost their lives on June 30th, 2013, while battling the Yarnell Hill Fire in Arizona.
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Strength & Olympic Lifting
“Speed & Stability”
3×5 Jerk Balance
3×3 Push Jerk
4×3 Front Squat (3sec pause at bottom)
Accessory Work
3×8 Bulgarian Split Squat (per side)
3x30sec Weighted Plank
When you can’t run anymore, you walk. When you can’t walk anymore, you crawl. That’s how you keep moving – that’s how heroes live forever.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day