Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

3.5 miles run + 1 mile walk

At the night shift:
"Joe's Firefighter Functional Workout" form 9/3/12

http://manchesterfirepower.blogspot.com/2012/09/joes-firefighter-functional-workout-at.html