Firefighter Functional Training at Co.2

Warm up: 10 min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Cool Down: 10 min

Thank you Mike Hoehn for a workout idea.