Warm-up

• 2 Rounds
  • Partner 1) 1:00 Row
  • Partner 2) 5 Pull Ups + 10 Push Ups + 15 Air Squats
• -Couch Stretch (0:45/side)
• -Squat Hold (1:00)

METCON

• 8 rounds for time of:
  • 12 Burpee Box Jump Overs, 24/20 in
  • 7 Thrusters, 135/95 lbs
  • 21 Pull-ups
  • 43 Row Calories

Complete in teams of 2. Split reps as desired. Hero workout to honor Commander Brian Michael Bourgeois, United States Navy, passed away on December 7, 2021 after succumbing to injuries sustained during a training exercise in Norfolk, Virginia. At the time of his death, he was serving as the Commanding Officer of SEAL Team EIGHT. Scaling Options: Step up if needed, scale the barbell weight to something challenging but doable unbroken. Scale to jumping pulls ups or inverted rows if needed.