Co.1 Workout

Warm up: 10 min

Abs + core: 15 min
3 sets of 10 abd crunches follow by 10 leg raises
2 sets of 15 resisted leg raises
2 sets of 15 resisted abd crunches

SCBA Routine:
3 sets for time of:
20 SCBA push ups
30 SCBA rows
40 SCBA presses

Push ups Contest:
3+6+9+12+15+18(Cezar)+21(Joe)

Stair Climb Routine:
8 stair climbs to the 2nd floor (4 times with 2 1/2 inch bundle of hose and the water can, and 4 times without any tools)

Cool down: 10 min

Enjoy