Wed Sept. 11 "9/11"

Move

2) 20 Min. AMRAP
200m Row
10 Box Step Ups
30 Second Rest

Train

1) 5 x 3 Deadlift (Building)
*3 Second Pause Below the Knee

2) 9/11

For Time (20 Minute Time Cap)
2,001m Row
110 Single Dumbbell Box Step Ups (50/35)(20”)

Stimulus

1) Build over these five sets of three reps. There is a pause in these sets just below the knee, meaning the hips have dropped slightly by this point. Your starting weight should be slightly over the weight you used from 7/31/24. All reps will be touch and go, maintaining tension for the full three seconds.

2) This workout is to honour the families who were impacted by those lost in 9/11. The row will take roughly 10 minutes, or can be subbed for 100 Cals on the Bike or a 2K Run. The step ups should take less than 10 minutes. Dumbbell should be held on the shoulder. You don’t need to alternate which shoulder the dumbbell is on, but legs must alternate. Legs must lock out at the top of each step up.

Extra Credit

5 Supersets:
20 Second Standing Bike
20 Air Squats
*Rest 1 Minute between supersets