Warm up:

12-8-6

Alt. Lunges

Plank Pushups (down + up = 1)

Knee Pushups with a slow lower

2 Rounds:

10 Push Press @ light weight

10 alt Goblet Cossack Lunges

Conditioning:

9/11 Tribute Workout:

9 Rounds:

11 Push Press

11 KBS

11 Hand Release Pushups or Floor Press

11 Goblet Squats

2001 Min Time cap (33 mins)

Cooldown:

2:00 easy cardio

Write down 1 thing you are proud of yourself for from this last week