Warm up: 10 min
1. Leg raises on pull up bar: 3x 10
2. 1/2 run follow by 3 sets of:
20 hops on 20'' bench
20 alternate jumps on 20" bench
follow by 1 mile run.
3. Different swings w/ the sledge hammer: 3 sets for 2 min, break 1 min.
4. Stair climbing w/ 35lbs SCBA and 45lbs hose bundle: 2 x 1.5min, break 1 min (during the break we were putting CAT tourniquets on)
5. Wheel barrel: 2 x 1.5 min (break: as above)
6. Farmers walk w/ two 53lbs kettlebells: 2 x 1.5min (break: as above)
7. Dead lifts on concrete blocks w/ two 72lbs kettlebells: 2 x 10reps
8. Alternate clean w/ two 38lbs kettlebells: 2 x 20 reps
9. Squats w/ 72lbs kettlebell: 3 x 10 reps
10. Heavy bag: 2 x 2 min
11. 10 squats and front kick follow by 20 straight punches w/ 6lbs dumbbells: 2 x 2 min
12. Ground and pound on the dummy: 2 x 2 min
13. Boxing dumbbell drill: 6 x 30 sec, break 30 sec (straight punches w/ two 4, 6 and 8lbs dumbbells)
Cool down: 10 min
1. Leg raises on pull up bar: 3x 10
2. 1/2 run follow by 3 sets of:
20 hops on 20'' bench
20 alternate jumps on 20" bench
follow by 1 mile run.
3. Different swings w/ the sledge hammer: 3 sets for 2 min, break 1 min.
4. Stair climbing w/ 35lbs SCBA and 45lbs hose bundle: 2 x 1.5min, break 1 min (during the break we were putting CAT tourniquets on)
5. Wheel barrel: 2 x 1.5 min (break: as above)
6. Farmers walk w/ two 53lbs kettlebells: 2 x 1.5min (break: as above)
7. Dead lifts on concrete blocks w/ two 72lbs kettlebells: 2 x 10reps
8. Alternate clean w/ two 38lbs kettlebells: 2 x 20 reps
9. Squats w/ 72lbs kettlebell: 3 x 10 reps
10. Heavy bag: 2 x 2 min
11. 10 squats and front kick follow by 20 straight punches w/ 6lbs dumbbells: 2 x 2 min
12. Ground and pound on the dummy: 2 x 2 min
13. Boxing dumbbell drill: 6 x 30 sec, break 30 sec (straight punches w/ two 4, 6 and 8lbs dumbbells)
Cool down: 10 min
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