Joe's Firefighter Functional Workout at Co.5

Warm up: 10 min

3 sets of:

50 SCBA Offset Push ups (25 each side)

50 SCBA Wrist Curls (25 overhand and 25 underhand)
40 SCBA Biceps Curls
10 SCBA Lunges

50 Four Count Mountain Climbers

40 SCBA Squats
40 SCBA Calf Raises (split in 3 directions- toes in, out and parallel)
40 SCBA Shoulder Presses

50 Four Count Jumping Jacks

* Rest between sets 2 min

Cool down: 10 min

Enjoy