Firefighter Functional Strength Workout at Co.4

Check this videos out:

Part 1: http://youtu.be/Rrad62hJYv0

Part 2: http://youtu.be/tlEQGNeSgb0

Warm up: 10 min

12 sets of:

Farmer Walk around fire apparatus w/ two weights
Sledge Hammer: 20 swings/chops

Abd leg raises on pull up bar: 3 x 15 reps

Cool down: 10 min

* we used two 5" fire hose rolls, each one about 90 lbs
* we used 8 lbs flat axe, instead sledge hammer
* we used fire gloves or work gloves for extra grip workout
* it took me about 20 min to complete 12 sets
* my grip was fried!!!