We will never forget! Our thoughts and prayers go to the families that were forever changed by the evil on 11 September 2001.

 

Strength:

“Make-up work”

Pick a missed lift, find 1-rep max

Or…

Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

 

For Quality

 

Conditioning:

12 Front Squats (175/113)

9 GHD Sit-ups

60 Speed Skips

200m Run

 

4 rounds for time

 

Mobility:

Hip Capsule Stretch – 1:30/side

Spine Smash – 2:00

Couch Stretch – 1:30/side

 

 

Post lift, load, time,and experiences to comments