June 25

Workout #1 group
partner shuttle runs
10 down and back
20 down and back
30 down and back
40 down and back
50 down and back
5 rounds


Workout #2 group stations

p1 8 incline db bench press
p2 alt OH step up until p1 is done

p1 80 yard sled walk
p2 sledge hammer until p1 is done

p1 8 push presses
p2 box jumps until p1 is done (speed jumps- small box)

p1 8 seated rows
p2 push ups until p1is done

10 min. At each station



fire fighters

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


workout #2 (work related strength)
30 yard Sled bear crawls+ 15 push ups +15 jump jacks
Partner style
5 rounds

workout #3 (strength)
Db push up+ stand up+ curl and press
4x10 increasing in wt each set

workout #4 (abs)
coach choice