4211 Thursday 9/11/2025

Annual 9/11 Memorial Stair Climb hosted by our Casper Fire Department
More info

A
2-3 rds
2 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Cleans
Every 2 min for 7 rds
1 pause above knee hang squat clean + 1 pause below knee hang squat clean
*Pause for 3 sec at each hang position

C
10 min EMOM
15 burpees
*Stop when you can't complete the full 15. Score is # of complete roundsD
Coach led mobility
(5 min)