Warm-up:

Strength:

Tempo Bench Press @32X1 4-4-3-3-3

Conditioning:

#OrlandoStrong Pulse Tribute Workout

This is our own, CFWP tribute to the victims of the Pulse shooting. Two person team. 12 movements x 49 reps for the victims. Split each movement into 24/25 reps per person. Run together holding a band.

49 Russian Kettlebell Swings (53/35)

49 Hand Release Push-ups

49 Goblet Squats (53/35)

49 Pull-ups

49 Wall Balls (20/14)

49 Partner Ball Slam Sit-ups 

49 Ball Slams (25/15)

49 Lunges Holding Wall Ball

49 Burpees

49m Overhead Kettlebell Walk L Arm

49m Overhead Kettlebell Walk R Arm

490m Run holding band

“On June 12, 2016, a 29-year-old man, killed 49 people and wounded 53 more in a mass shooting inside Pulse, a gay nightclub in Orlando, Florida. Orlando Police officers shot and killed him after a three-hour standoff.”