Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
20-second Knee Plank
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
STRENGTH -
Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip &
Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets
of 3 reps)
- Focus: Emphasize footwork
precision and upright torso
WORKOUT PREP -
2 sets:
10-second Air Bike (each)
2 Synchro Burpees
WORKOUT - 9/11
Freedom (RX’d)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
This workout was written
in tribute to all who lost
their lives on 9/11/2001 in
the terrorist attacks on New
York City.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Biceps Stretch on
Rig
1-2 Minute Squat Rack Pec
Minor
1-2 Minute Pec Stretch