CARDS
HEARTS=DB CLEAN AND PRESS (MEN=40-50 WOMEN 25-35)
CLUBS=GET UP/ BURPEES
DIAMONDS=DEAD LIFT (M=185 W=115)
SPADES=BOX JUMP
FACE=30 YARD BOARD PUSH (M=100 W=50)
FACE=300 RUN
1 JOKER CARD= 50 DB SWINGS (M=50-55 WOMEN=25-30)
fire fighters
workout #1 (conditioning)
Run/walk/jog
10 min.
alternating times (20sec, 10 sec)
workout #2 (work related strength)
40 yard Heavy bwd sled ROWS (on track)
partner style
5 rounds
workout #3 (strength)
shoulder press and/or push press
8x5 increasing in wt each set
workout #4 (abs)
ROPE SLAMS COACH CHOICE
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