July 22, 2022

Posted By: Christi

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle-ups
Goal: 5+ Rounds

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Hero workout today is going to be a spicy one! The run should be done at a hard but also consistent pace because we want you to be able to get right to work on the deadlift. The deadlift has a heavier prescribed loading but you should be able to get these done within 1-3 sets per round. Adjust loading as needed but we would encourage you to keep it somewhat challenging. Lastly, we have the burpee bar muscle up. Relatively low volume here so keep a smooth pace throughout. Feel free to modify these to a burpee jumping pull-up, or a burpee chin over bar pull-up.

Shoulder Maintenance
3 rounds for quality of:
Single Arm Kettlebell Overhead Carry, pick load, L 100 ft/R 100 ft
30 Band Pull Aparts

Post Work 1x:
1-2min Foam Roll Back
1-2 per side Foam Roll Lats