Hero Workout "Brenton"

Hero Workout | "Brenton"
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
"Brenton"
5 rounds for time of:
5 laps of Bear Crawl
5 laps of Broad Jump
Perform 3 Burpees after every 5 Broad Jump reps.
1:30 cap for each movement in each round.
15:00 total cap for this workout
Progressions for "Brenton":
Life:
15 minutes at a sustainable pace of:
1-3 laps of Bear Crawl
3 sets of 5 Air Squats @33X1 tempo
*Perform 15 second Front Plank after every set of Air Squats
Fitness:
5 rounds for time of:
3-5 laps of Bear Crawl
3-5 laps of Broad Jump
*Perform 3 Burpees after every 5 Broad Jump reps.
Performance:
5 rounds for time of:
5 laps of Bear Crawl
5 laps of Broad Jump
*perform Bear Crawls w/ a Bumper Plate (15/10#) on your back
*Perform 3 Burpees after every 5 Broad Jump reps.
*1:30 cap for each movement in each round.
*15:00 total cap for this workout
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