9-11-10 Volume upper body

Main work

• Bench 5x5x75%
  Pause on your last rep

Auxiliary work

• DB shoulder press 5x12
• DB decline tricep extensions 5x12
• lat pull downs 5x12
  If you don't have a lat pull down machine, attach bands to your rack or pull up bar. Click HERE for a visual

Conditioning work
Created by our Tiffany Galan. This can be done after your strength work or as a standalone conditioning workout if your limited on time/or equipment.

"We remember" workout in honor of the 2,977 lives lost on 9-11-2001

Main work
20 min & 01 sec AMRAP of:

• 9 pull ups
• 11 snatches
• 9 kb swings
• 11 burpees