1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
10 Deadbugs
10 Cat/Cows
5 Back Squats (empty bar-build in weight)
3 Push Press (empty bar-build in weight)
100m (Jog)
2. Workout Prep
3 sets With Partner:
100m Run (together-build in pace)
3 Back Squats (build in weight)
3 Shoulder to Overhead (build-in weight)
Freedom (RX’d)
“Team BRUCK”
Teams of 2:
4 Rounds
400m Run (together)
48 Back Squats (185/125) (split)
48 Shoulder to Overhead (135/95) (split)
(KG conv: 85/57.5 BS, 60/42.5 S2O)
Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.
This is a partner variation of the Hero workout “Bruck”:
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.
He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.
Independence
Teams of 2
4 Rounds
400m Run (together)
48 Back Squats (155/105)
48 Shoulder to Overhead (115/80)
(KG conv: 70/47.5 BS, 52.5/35 S2O)
Liberty
Teams of 2
4 Rounds
200m Run (together)
48 Dumbbell Front Squats (light)
48 Dumbbell Push Press (light)
- Target time: Sub 32 Minutes
- Time cap: 40 minutes
4 sets:
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
- 15 Strict Hanging Leg Raise
- :30 sec Side Plank (each side)
- 20 Plank KB Pull Unders
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets