Highway to the DANGER ZONE

DANGER ZONE

c/o Mitch & Jennifer Hanna

The original workout was done with Jennifer, Friends and Fire Family. Jennifer was also taken from us less than a year after we did this workout together. Its time to share it once again and remember those who we all loved and respected both on the job and in life.

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This workout was put together with the intention to aid in preparing for upcoming Agility assessments utilizing movements that our fallen brother enjoyed but also input from family and friends of Mitch.

We referenced numbers for sets/reps off of both the station he worked at and his last JRAT agility time of 4:57. He and his crews always challenged those around them as well as others in the department.

Here is what you will need to perform the "Danger Zone" workout:

* Barbell w/weight =95lb ; or, just a 45lb barbell

* cone

* clear area for Burpee and lift with a length of 30feet clear to run back and forth

Alternative to bar would be a highrise pack you can thrust!

4 SETS (Rounds) for time

• 8 Burpees
• Run out 8.6 meters and run back (28.5 feet)
• 8 Thrusters (95lb barbell, or just 45lb barbell)
• Run out 8.6 meters and run back