Run & Towers

Warm up: 10 min

5 K run

Stair climb:
6 x five stories tower with 2 1/2 bundle of hose and sledge hammer

Cool down: 10 min

Walk & Push ups

3K walk with 30 lbs vest + intervals of push ups mixed into the walk

Push up set: 3 + 6 + 9 + 12 + 15 + 18 + 21 + 24 + 27 + 30
                   30 + 27 + 24 + 21 + 18 + 15 + 12 + 9 + 6 + 3
                   Total 330

Push ups done without the vest.

Run + SCBA strength set

At Co. 1:

Warm up: 10 min

30 min run around Co. 1 perimeters

10 sets for time of:

10 push ups
10 SCBA shoulder presses
10 four count jumping jacks

Cool down: 10 min

Quick set at Co.1

Warm up: 10 min

4 sets of:
25 shoulders raises + 25 biceps curls + 25 shoulder raises + 25 triceps extensions

All done with 45lbs Olympic bar

Cool down: 10 min

Run & Push ups

3 miles run

Push ups: 10 x 20 reps

Fire Academy Recruit Class 49 - Final PT

Warm up: 10 min

40 min firefighters functional training with full PPE , on the AIR!!!!!!!!!!!

Cool down: 10 min

Great Success 49!!!  Be safe out there... Congratulations !!!