WARMUP
1:00 Row
Into…
AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups
*At 2:00, switch to Box Jumps
WORKOUT
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
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