Warm up: 10 min
Abs + core: 15 min
Leg raises on pull up bar: 3 x 10
Lower back bridges: 3 x 10
3 set of 10 abd crunches follow by 10 leg raises in supine position.
Jump rope: 3 x 3 min; rest 1 min
Strength circuit:
3 sets of SCBA strength exercises for time:
20 SCBA off set push ups + 30 SCBA rows + 40 SCBA presses
Cool down + stretching: 15 min
Abs + core: 15 min
Leg raises on pull up bar: 3 x 10
Lower back bridges: 3 x 10
3 set of 10 abd crunches follow by 10 leg raises in supine position.
Jump rope: 3 x 3 min; rest 1 min
Strength circuit:
3 sets of SCBA strength exercises for time:
20 SCBA off set push ups + 30 SCBA rows + 40 SCBA presses
Cool down + stretching: 15 min
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