1 body weight deadlift. One Port Authority canine, Sirus, died that day. “If a dog is going to rescue a person, it’s going to save you by dragging your body weight,” says Meers. Load a bar with your body weight, making sure to position the bar over your shoelaces. Squat down, hands on the bar outside your knees. Your hips should be slightly higher than your knees, and your upper back should be tight with a strong lower back arch. Stand by pushing through the heels—hips and shoulders should come up at the same time.
Finally,
Run two miles. Stephen Siller was a New York firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his firefighting gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort.