Warm-up
• 200 Single Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
• 10 Leg Swings /leg
12-10-8 reps:
• Mountain Climbers
• Ring Rows
Strength (Deload Week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Conditioning
9/11 Never Forget
For time:
• 11 Dumbbell Thrusters 50/35#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 40/25#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 30/15#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 2001 m Row
On Sep 11, 2001, a series of airline hijackings and suicide attacks were the deadliest terrorist attacks in U.S. history. Some 2,750 people were killed in New York, 184 In Washington D.C., and 40 in Pennsylvania; all 19 terrorists died. Police and fire departments in New York City were especially hard-hit: hundreds had rushed to the scene of the attacks, and more than 400 police officers and firefighters were killed.