CHAPMAN HERO WORKOUT
PART A: FIREFIGHT 1
400 METER SPRINT (MAX EFFORT)
23 BURPEE STEP-UPS
IMMEDIATELY INTO:
3 ROUNDS FOR TIME
12 CHEST TO BAR PULL-UPS
12 HANDSTAND PUSH-UPS
12 ALTERNATING PISTOL SQUATS
MANDATORY 1 MINUTE REST
PART B: FIREFIGHT 2
200 METER SPRINT (MAX EFFORT)
23 BURPEE BOX JUMP OVER
IMMEDIATELY INTO:
4 ROUNDS FOR TIME
23 HAND RELEASE PUSH-UPS
23 SINGLE ARM THRUSTERS
23 BURPEE STEP OVERS WITH DUMBBELL
BUY OUT (COMPLETE AFTER 4 ROUNDS)
23 DUMBBELL BEAR CRAWL PUSH
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