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042020-042420

April 19, 2020

 

 

Covid Week # ... ???

 

WARM-UP 
3 ROUNDS
10 Scap Push-Ups
12 Cossack Squats
100m Run 

 

Hero Workout

"Scooter"

 

AMRAP X 30 

30 double-unders
15 pull-ups
15 push-ups

100-meter sprint

Complete with a partner

 

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

 

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

 

WARM-UP 
3 ROUNDS
10 Scap Push-Ups
12 Cossack Squats
100m Run 

PARTNER WORKOUT 
IN TEAMS OF 2...

FOR TIME*
1000m Run
60 Goblet Squat 
600m Farmers Carry
60 Renegade Rows
600m Farmers Carry
60 Goblet Squat
1000m Run

*Partner 1 works while Partner 2 rests. Partners alternate every 200 (That is 2, 200's each) on the run. Partners walk together during the farmer carries and may switch as needed. Does not have to be farmers carry can be anything just carry something about 600m!

(Score is Time) 

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