June 23

workout #1 group
21-15-9-6-3
ball slam
push up
200 run

workout #2 station (platforms)
bb strict press
4x5
bb push press
3x4
bb push jerk
2x3

workout #3 station
Bench press
5x5

workout #4(track)
db alternated OH carry 50 yards 25 rt/25 left
+ 20 push ups
+ db OH carry back (both db OH back)
3-4 rounds

workout #5 station (turf)
10 front plate raises
25 sit ups
10 plate circles (10 rt + 10 lt)
25 rev crunches
10 plate single arm upright rows (10 rt and 10 left)
25 SLSUP
3 rounds


fire fighters

workout #1 (conditioning)
walk-jog-run
(alternating 20 sec-10sec)
10 min.

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
BB Shoulder press
4x5
increase wt each set

workout #4 (abs)
coach choice