5 Rounds for Time
400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees
For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups.
The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.
45 Minute CAP if necessary.
RX+ is with a vest.
This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.