GRIZZLY– Teams of 2:
275/343 Calorie Air Bike
– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
KODIAK– Teams of 2:
220/270 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
POLAR– Teams of 2:
170/200 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Sprawls
This workout was written in honor of the 343 firefighters who lost their lives on
9/11/2001 in the terrorist attacks on New York City.
FOR FUN– 4 Rounds
10 Double Dumbbell Hammer Curls
10 Barbell Skull Crushers
