Tactical medic workout

1. Warm up: 10 min

2. Leg raises on pull up bar: 3 x 10
3. 1.5 mile run (included 300 yards hill- Buena Vista Rd in W.H.)
4. Sledge hammer: 2 x 2 min (14 & 16lbs hammers into the tire)

5. Wheel barrel: 2 min (with logs). Rest 1 min (self placement CAT tourniquet on a leg)

6. Wheel barrel: 2 min. Rest 1 min (switch stations)
7. Stairs: 2 min (with 35lbs SCBA + 45lbs hose bundle). Rest 1 min (self placement CAT tourniquet on an arm)

8. Stairs: 2 min. Rest 1 min (switch statons)

9. 10x dead lift w/ two 72lbs kettlebells + 10x squat w/ 72lbs kettlebell
10. 20x alternate clean + 20x see saw press w/ two 38lbs kettlebells
11. 10x dead lift + 10x squat (same weights)
12. 20x alternate clean + 20x see saw press (same weights)

13. Heavy bag: 2 min (1 min rest between rounds)
14. Dummy: 2 min (ground punches on MMA mannequin)
15. Heavy bag: 2 min
16. Dummy: 2 min

17. 30 sec straight punches w/ two 4lbs dumbbells, rest 30 sec
30 sec straigth punches w/ two 6lbs dumbbells, rest 30 sec
Repeat above sequence three times.

18. Cool down: 10 min