0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-60:00 Endurance

60:00-70:00 Cool-down walk with everyone

General Warm-up

3 Rounds

Banded Lat Stretch

Banded Tricep Stretch

Banded Good Mornings

Banded Hip Flexor Stretch

Walking Straight Leg Marches

Standing Groin Stretch

*We have always gone around and asked people where they were when this happened while warming up…Yes, some people were too young, but it is good for them to hear…it has always been such a good conversation

Endurance Prep

2 Rounds

250m Row

20 Plate Hops

5 Plate Ground to Overhead

5 Russian KB Swings

9/11 Workout:

“Where were you when the world stopped turning?”

Partner For Time

2,753m Row

343 Plate Hops

23 Plate Ground to Overhead each partner @45/25

37 Russian KB Swings each partner @53/35

93 Hand Over Heart Burpees

SCORE: Time

PACE GOAL: Breathe, move, remember

NUMBERS OF THE WORKOUT:

• 2,753 people died at the World Trade Center

• 343 Firefighters/Paramedics died

• 23 NYPD Officers died

• 37 Port Authority Officers died

• The people aboard Flight 93 saved another crash while sacrificing themselves

MOVEMENT CLARIFICATION:

• Hand Over Heart Burpees: this is a no jump burpee, when you get to full hip extension you put your hand over your heart to remember those lost with each rep

*This isn’t a day to worry about levels, modify as needed