WARM-UP
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Alt. Samson Stretch
5 Push-Up to Pike
5 Pike Push-Ups
5 Squat Thrust
HERO WORKOUT*
“9/11”
FOR TIME
2001m Run**
11 Box Jumps (30/24/20)
11 Thrusters (155/115/75)
11 Push-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 V-Ups
11 Deadlifts
11 Push Jerks
2001m Run**
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press
OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Slow Alt. Samson Stretch
2:00 Slow Alt. Elbow to Instep
1:00 Slow Alt. Samson Stretch
(No Measure)