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Covid Week # ... ???

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

Hero Workout



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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