I did 1 and a half hero workouts:
Josh
21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups
14:12
(last time in July 15:31)
Then Half of Michael
3 rounds
run 400M
25 Back Extensions
25 Abmat Situps
15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)
In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.
A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.
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