Warm-Up: Coaches choice ( 5-7 min )
Stamina Conditioning- " Never Forget"
343 Single Unders ( numbers of FDNY that died )
23 Kb Goblet squats ( numbers of NYPD that died )
37 Push-ups ( number of PAPD that died )
40 Burpees ( numbers of lost in Flight 93 )
2016m Run 1.25 miles ( total of lost in both towers )