Gym Workout: Hero Workout!

Workout: Laura – In honor of FBI Special Agent Laura Schwartzenberger, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

“Laura”
For weights, use a moderately heavy weight for your power cleans, up to 155 pounds. This is meant to be done with a partner, however can also be performed solo. If solo, then cut the numbers in half.

As Many Reps as Possible (AMRAP) to be performed with a partner in 21 minutes

AMRAP Time cap: 21 minutes

– 30 Calorie Row (alternative: bike 30 cal, or run 600 m)
– 20 Burpees Over Rower
– 10 Power Cleans (mod heavy wt up to 155 lb)

At Home Workout

1. Angie
   For time (as fast as possible)
   
   – 100 Pull-Ups (alternative: jumping pull ups with 1 sec pause with chin above bar)
   – 100 Push-Ups
   – 100 Sit-Ups
   – 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.