WARMUP
AMRAP x 8 MINUTES*
20 Single Unders → 20 Double Unders
10 BB/BW Good Mornings → 10 BB Jefferson Curls
8 Ring Rows → 8 Jumping Pull-Ups
6 Push-Ups to Pike → 6 Pike Push-Ups
*If capable, switch to 2nd movement at the 4 MIN mark
WORKOUT
“BRADSHAW”
10 ROUNDS FOR TIME
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double Unders
(Score is Time)
U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.
He is survived by his parents, Paul and Mary; and brother, Robert.
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)