Warm up: 10 min
1. 35lbs air pack presses 30x
2. Pike pull 30x
3. 35lbs KB swing w/ towel 30x
4. Farmers walk w/ two 52lbs 5" hoses
5. 200lbs sled pulls
6. Stairs 2x w/ high rise pack
7. Single and double wave w/ 1 3/4" house
8. 75lbs dead lift 20x
REPEAT #1 to #8 twice
Plank 2 min
Cool down
Enjoy
That was very explosive workout, BOOM BOOM and it was done, but it wasn't easy.
ReplyDeletePaul designed new tool for a grip strenght, so combined with Towel KB swing my grip was fried.
Also myself and Lt. agreed, the sledge pulling was very hard. We did 50-60 yards forward, and then same distance backward.
Again, we were wearing SCBA's and fire gloves, and we did entire routine twice. The time frame was about 25-30 min, so it was a quick workout, but again, very,very explosive. Good luck.
I agree it was an explosive workout...another great design of stations by Cezar..That boy's mind is crazy. If you haven't tried any of the other routines then you shouldn't jump right into this one. There are many recliner loungers that are great critics of theses workouts who should be participating at the level of their fitness. Kudo's to all who are making the effort to better themselves for the job. Keep up the good work Cezar.
ReplyDelete