Technical:

3×8 Push Press

Metabolic:

18min. AMRAP:

300 Heavy Rope Single Unders (buy in)

Then:

9 Back Squats (135/95)

12 Alternating Leg Lunges

*Every 3min., perform 5 burpees over the bar then resume where you left off

Stabilization:

4×3 Single Leg Strict Press

For all of you who were able to make class yesterday, great job!  The total number of reps at the end of the workout added up to the 343 EMS workers who lost their lives on September 11, 2001.  So as difficult as the workout may have been, and as badly as some of you may have wanted to quit, know that each one of those movements represented an individual who lost their life in an attempt to save another!