A big shout out to my little brother, who turns 49 today.

Today’s Main Site Workout is a Hero, which typically honors a solider killed in combat. For the rest of us, the Workout means to kill us.

Here’s two scaled versions. Pick your poison.

2=>16 x 100-meter shuttle sprints
2=>16 hang squat clean thrusters or hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells (lbs.)

(Convert to KG here)

or

1=>8 x 100-meter shuttle sprints
1=>8 hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells

Let’s translate.  Shuttle sprints: mark 100 meters, run back and forth 4 times as fast as you can.

For the hang power clean – look here. Get two dumbbells up by your collar bones/shoulders (“cleaned”), then do a front squat and power up to a thruster.  Look here.  This is one fluid movement.

Basically, this one sucks.