スティーブ・クックのインスタグラム(stevecook) - 7月10日 22時13分
Absolutely shattered after today’s workout! It’s something different but for a great cause! This is a hero workout to honor fallen Sacramento Police officer Tara O’Sullivan.
For time.
Buy in - 26 burpees.
6 rounds of:
19 kettlebell swings (70lbs). 20 push ups.
19 goblet squats (70lbs). Buyout: after six rounds perform a plank for 3 minutes and 49 seconds*.
*Penalties for improper form or rest:
3 burpees for the first offense.
4 burpees for the second offense.
9 burpees for the third of more.
After penalty burpees resume where you left off until you hit 3:49 on the clock.
I finished just under 20 mins
The backstory-26 buy in burpees are for Officer Tara’s age. The 6 rounds of 19 reps/20 reps/19 reps represents her End Of Watch date. The 3:49 burpees represents her badge number. Tara O’Sullivan set the Sacramento Police Department record for continuous plank with a time of 26 mins 7 seconds!
Big thanks to all those who serve and protect with honor! Thanks @tommymarquez for posting this workout
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