Wednesday, 11 September 2024 - Patriot Day

Conditioning: "343"

Teams of 2, for time:

343/275 Calorie Echo 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.

Accessory:

4 Rounds for Quality:

10 Double Dumbbell Hammer Curls @ moderate weight – RPE 7

10 Barbell Skull Crushers @ moderate weight – RPE 7

- Rest 1 min between rounds