Minute 1: Jump rope
Minute 2: Dynamic pigeon stretch
Minute 3: 4-7 Strict pull-ups or ring rows
Minute 4: 15 Medicine ball squats
3 Rounds for time of:
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Deadlift weight 125/82.5kg
Kettlebell weight 24/16kg
Box jump 24/20″
Bench press 3x max reps @ bodyweight, rest 3 mins between sets.