June 11

Workout #1 group
cone conditioning

Workout #2 station
bench press
lat pulls
10-8-8-6-6-4-4-4
(increasing in weight)

Workout #3 station
SDLHP
dips
6x8

Workout #4 station
partner style
curl and press
10-1

Workout #5 group
5 slsups
5 squat jumps
10 full sit ups
5 squat jumps
20 hip lifts
5 squat jumps
40 toe touches
5 squat jumps
80 rev crunches
5 squat jumps
160 bikes


fire fighters

workout #1 (conditioning)
walk-jog-run
(alternating 20 sec-10sec)
5-10 min. (see how they do

workout #2 (work related strength)
40 yard farmers carry + 10 push ups + 40 yard farmers carry back + 10 body squats
4 rounds (partner style) No less than 40lb DB's (50-60lb is better)

workout #3 (strength)
Bench Press
4x5
increase wt each set

workout #4 (abs)
coach choice