Friday – 9/11- A Day That will live in Infamy!

Take a moment to think of the over 2 thousand people who lost their lives on this day 14 years ago…

1. Strength

Turkish Get-up

Work up to a heavy single ON EACH SIDE

This shouldn’t take longer than 15 minutes.

2. MetCon

21 – 15 – 9

Pull-ups

Burpees

Yep.  This is going to be just as awesome as it looks.  I know, I know.  You hate me.

3. Extra Credit

a. Ring Dips – 7 sets of whatever variation at whatever reps was done last Friday (i.e. if you did 5 sets of 3 reps last Friday, this would be 7 sets of 3 – same variation).  Keep rest long enough as it needs to be.

b. 400m Lunges.  Yep.  Have fun!