Warm up: 10min
1. Stairs 10x (5 squats on the top and 5 push-ups on the bottom after every 2 stairs)
2. 60-80lbs bag drag
3. Climbing up and down on Quint's turn table
4. Farmers walk w/ two 52lbs 5" fire house
5. Pike pole
6. 35 lbs air pack presses and rows
7. Crawling blindly around Engine 8
8. 230lbs sled drag
9. Duck walk > bear crawl > crab walk
10. 16lbs sledge hammer chopping
Bonus: firefighter drag 2x
Cool down: 10 min
1. Stairs 10x (5 squats on the top and 5 push-ups on the bottom after every 2 stairs)
2. 60-80lbs bag drag
3. Climbing up and down on Quint's turn table
4. Farmers walk w/ two 52lbs 5" fire house
5. Pike pole
6. 35 lbs air pack presses and rows
7. Crawling blindly around Engine 8
8. 230lbs sled drag
9. Duck walk > bear crawl > crab walk
10. 16lbs sledge hammer chopping
Bonus: firefighter drag 2x
Cool down: 10 min
Again, good workout today. Like a picture shows Lt. and Chief got very close during the workout, but they were very tired, so I can understand that.
ReplyDeleteToday we had a bunker pants on for extra resistance, and we used masks for "crawling" station to simulate the search. We didn't go on the air.
Entire routie took us 35 min. Each station was 1min 30sec long and we had a 30 sec for transition to another station.
It was a pretty good week, we did few good workouts.