FUNday

SLED Push & Pulls

   then…

5 Rounds for TIME of:

 200m RUN

 5 DB Deadlifts

 10 DB Snatches

DB RX= 55/35s

Thursday

Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push jerk 1-1-1 reps

Wednesday

AMRAP in 15min of:

 5 Devil Presses (50/30s)

 10 Box Jumps

 5 Man Makers (50/30s)

 Shuttle RUN

Tuesday

5 Rounds for Max Load:

 3 Front Squats + 5 Back Squats

10-9-8-7....1:
PUSH-UPS
SIT-UPS

Monday

5 Rounds for TIME of: 

 10 Pull-UPs

 20cal Row/Ski

 30 Double Unders 

"Don't let the 9/11 effect fade. Just a week ago, we gathered to remember the heroes and the indomitable spirit that emerged from the ashes. Let's keep that fire of patriotism burning bright, honoring the sacrifices of those who stepped up in the face of adversity. In a world that sometimes feels divided, it's crucial to remember that we are one Nation, united under the same flag, indivisible. Let's carry the torch forward, ensuring that the lessons of 9/11 continue to shape our future and inspire generations to come."

- Chris Pratt, 9/11 Remembrance Speech