9-11-10 Volume upper body

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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



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