Warm Up:

10 Cals on Assault or 15 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

BB warm up*


* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin



3 rounds for time of:

Run 800 meters

7 Deadlifts (275/195)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (53/35)

20 box jumps (24/20)


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, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.


Run -> 1K Row

DLs ->weight as needed(should be able to do 1rst round unbroken)

Burpee Pull Up -> Burpee Jumping Pull up

KB -> as needed

BJ -> 20/16

Cool Down:

Reverse Hyperextensions – 4X15


Banded Bully Stretch – 2 min per side


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