July 2

10 cousins

20 pull ups

30 squat jumps

40 toe touches

50 body squats

60 rev crunches

70 mountain climbers

80 wipers (4o each side)

90 hip lifts

100 double unders (300 rope jumps)

run 400

100 double unders (300 rope jumps)

90 hip lifts

80 wipers (4o each side)

70 mountain climbers

60 rev crunches

50 body squats

40 toe touches

30 squat jumps

20 pull ups

10 cousins



fire fighters


(game or workout)

workout #1 (conditioning)
Run/walk/jog
10 min.
alternating times (20sec, 10 sec)


workout #2 (work related strength)
40 yard Heavy bwd sled ROWS (on track)
partner style
5 rounds

workout #3 (strength)
shoulder press and/or push press
8x5 increasing in wt each set

workout #4 (abs)
ROPE SLAMS COACH CHOICE