Firefighter Functional Training at Co. 2

Warm up: 10 min

3 circuits for time of:
Dead lift w/ 2 x 53lbs kettlebells: 5 reps
Farmer's walk w/ 2 x 45lbs 5inch house: 300 ft
Hose drag 90lbs: 100 lbs
Hope pull 90lbs: 100 lbs
Sledge hammer 10 lbs: 20 reps
Pike pull 10 lbs: 20 reps
SCBA shoulder press 18 lbs: 20 lbs

Few extra kettlebell sets for Dan and Cezar:
Alternate clean 20 reps follow by see saw press 20 reps
2 min rest
Alternate clean 30 reps follow by see saw press 30 reps
2 min rest
Alternate clean 40 reps follow by see saw press 40 reps

* We used two 16 kg kettlebells

Cool down: 10 min

Enjoy