June 22

Workout:
Conditioning (coach choice) Good Luck!
10 min

then:

Med ball sit up routine
10 full
10 TT
10 rt leg
10 lt leg
3 rounds

then:

2x30m Lunge (15m forward, 15m backward) Body wt only
2x30m One-arm Overhead Lunge (15 rt arm + 15 lt) @ 25-35# KB

then:
30 dislocates

Then:
5x30 yard single are OH walking lunge (15rt + 15 lt)
complete 15 KB swings after completing first 15 yards and before starting the second

Then:
Group A
work to a Heavy Dead lift
set of 3
Group B
work to a Heavy OHS
sets of 3

Then:
Cool down

fire fighters

workout #1 (conditioning)
partner shuttles
10-20-30-40-50
5-10 min.

workout #2 (work related strength)
20 sec on /20 sec off stations
station 1 sledge hammer
station 2 sled drag bwd
station 3 push ups
station 4 body squats
station 5 sit ups
complete 6 rounds of each before rotating

workout #3 (strength)
DB curl and press
4x10 increasing in wt each set

workout #4 (abs)
coach choice