Quint 1 and Engine 4 Workout

3 miles run before shift.

While on duty:

Quint 1 and Engine 4 Workout:

3 Circuits of:

Offset pushup station- kettlebell or medicine ball
Pike pull station- 20lbs bar
Farmers walk station- 2x 55lbs DBs
Sledge hammer station- 10 lbs
Alternate hops on the bench station

Each station 1min 30 sec, rest between station 30 sec. Rest between circuits 1 min.

Enjoy