30 sec. stations alternating work and run
complete 1 round rest 2 min.
3 rounds
station 1 small box jump
run
station 2 hang clean
run
station 3 push up ladder walk
run
station 4 6" lateral hurdle jump
run
station 5 BB push press
run
station 6 pillar hold
run
station 7 tuck jump
run
station 8 DB clean/push press
run
station 9 25/45 lb plate wipers
run
fire fighters
workout #1 (conditioning)
ladder conditioning
workout #2 (work related strength)
50 yard sled run+
25 push up+
15 db updown (man-maker without the rows)
5 rounds
workout #3 (strength)
bench press
and
curl and press
4x10 increasing in wt each set
workout #4 (abs)
coach choice
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