MONDAY 131125

One Round for Time of:

Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Rest 3:00

Two Rounds for Time of:

Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Rest 3:00

Three Rounds for Time of:

Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Note: Weight for men is up to 53lb. and women 35lb. The goal is to determine your one round “split time” and then maintain this split as the rounds increase. Therefore, on your opening round, find a pace you are able to sustain.  Advanced Athletes should strive for a consistent 3:00 round.

Captain Jason briefs the Hotshots 19 Workout

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Special thanks to Central Fire, Mountain View Fire, Tiburon Fire and Santa Cruz Fire Departments for supporting the Hotshots 19 Memorial Workout and BBQ at our gym this weekend.

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Please note there will be no Krav Maga or Yoga this week due to our Holiday Schedule.

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