Wednesday – September 11, 2019

Wednesday – September 11, 2019

On this day…18 years ago 246 people went to sleep in preparation for their morning flights. 2,606 people went to sleep in preparation for work in the morning tomorrow. 343 firefighters went to sleep in preparation for their morning shift. 60 police officers went to sleep in preparation for morning patrol. 8 paramedics went to sleep in preparation for the morning shift of saving lives. None of them saw past 10:00am Sept 11, 2001. In one single moment life may never be the same. As you live and enjoy the breaths you take today and tonight before you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted💔Never forget 🇺🇸

Fit 1:

A1.  5 min of Movement 

        250m row or 10 Cal AB or 200m run 

        Farmer’s walk with heavy KB in Front rack on one side (50m each side) 

        10 X Pointers with small weight in hand (5 each side)

Rest 1 min

A2.  5 min of Movement

        10 X Russian KBS

        20 X Rotational ball tosses (10 each Side)

        20 X Double Unders (2:1 singles)

Rest 1 min

A3.  5 min of Movement

        4 X TTB

        10 X Walking RDL w/ dumbbells in each hand (5 each leg)

        100m run

Rest 1 min

A4.  5 min of Movement

        10 X Russian KBS

        20 X Rotational ball tosses (10 each Side)

        20 X Double Unders (2:1 singles)

Rest 1 min

A5.  5 min of Movement 

        250m row or 10 Cal AB or 200m run 

        Farmer’s walk with heavy KB in Front rack on one side (50m each side) 

        10 X Pointers with small weight in hand (5 each side)

Fit 2:

A1.  5 min of Movement 

        250m row or 10 Cal AB or 200m run 

        Farmer’s walk with moderate to heavy KB in Front rack on one side + 5 push press at the end of the walk (50m and 5 reps each side) 

Rest 1 min

A2.  5 min of Movement

        10 X Single arm Russian KBS (5 each side)

        20 X Rotational ball tosses (10 each Side)

        20 X Double Unders

Rest 1 min

A3.  5 min of Movement

        4 X TTB

        10 X Walking RDL w/ dumbbells in each hand (5 each leg)

        100m run

Rest 1 min

A4.  5 min of Movement

        10 X Single arm Russian KBS (5 each side)

        20 X Rotational ball tosses (10 each Side)

        20 X Double Unders

Rest 1 min

A5.  5 min of Movement 

        250m row or 10 Cal AB or 200m run 

        Farmer’s walk with moderate to heavy KB in Front rack on one side + 5 push press at the end of the walk (50m and 5 reps each side)

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