9/11/2024
343
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Teams of 2:
343/275 Calorie Air Bike
- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Independence
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
Liberty
Teams of 2:
200/170 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs
Target time: 25-27 minutes
Time cap: 32 minutes
Mayhem Mini-Pump: Arms and Shoulders
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-