Honoring the Hotshots

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Today, to honor both 9/11 and the elite firefighters that lost their lives in Arizona in 2013 we’re doing the, “Hotshots 19,” workout.

I’m sharing the trailer for  Only the Brave due out next month as many you may remember our friend Josh Brolin preparing for his role as Eric Marsh here at the gym last year.  Regardless, take a thoughtful moment to reflect on all that we’ve got and those that protect us.

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Monday’s Workout
Mental Toughness

“Hotshots 19”
6 RFT
30 Squats
19 Power cleans (135/95)
7 Strict pullups
400m Run

And coming Tuesday
Practice

A)
3-5 RFQR on the 3:00
Max Effort Bench press (BW / ⅔ BW)
–30 sec cap each round–

B)
3-5 Sets FQ
Multiple depth jumps (Low to high)
8″-12″-16″-20″-24″-28″-32″-36″
–Go only as high as appropriate for safety and quality–

C)
4 RFQR (30s:30s)
Alt. SA OH KB Lunges*
Dips
Bike for cal
*Switch arms each round

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