June 8th · Own Your Shift

Jimmy Gonzales

2d • 🔥Free Workouts

June 8th

🚒 BROTHERHOOD WOD — FIREGROUND CONDITIONING Free Drop · Full Body Work Capacity · 25–35 min

WARM-UP: Easy bike/row/jog x 5 min World's Greatest Stretch x 5/side Air Squats x 10 Push-ups x 10 Bear Crawl x 20m

THE WORKOUT — 5 ROUNDS FOR TIME:

10 Sandbag (or DB) Front-Loaded Squats

10 Burpees 20m Sandbag Bear Hug Carry (or DB Front Rack Carry)

5 Pull-ups (or 10 ring/band rows)

30s rest between rounds. Cap at 25 min.

LEVELS: 🟢 Foundation — 4 rounds, lighter load, goblet squat sub, 10m carry, knee push-ups in burpees 🔵 Operator — As written 🔴 Elite — 6 rounds, heavier sandbag, weighted vest optional, no rest between rounds

COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s

Coach Note: Squat under load. Pick up. Carry. Pull yourself up. Five rounds of the work that shows up on every working fire. The 30-second rest is part of the program — it's the controlled recovery that lets you go again. That's the skill.

Post your time and level in #brotherhood-wod.

Show up. Do the work. Own Your Shift.

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