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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