July 29

workout #1 stations
station 1 (conditioning)
jump rope (practice double unders)

station 2 (strength and power)
tire flip and run 15 yards

station 3 (isometric contration)
lateral push up walk (in ladders)

station 4 (conditioning)
box run

station 5 (strength and power)
rope slam

station 6 (isometric contraction)
2 KB OH hold (men 35-53 women 25-35)

station 7 (conditioning)
slide board mountain climber

station 8 (strength and power)
heavy farmer carry

station 9 (isometric contraction)
ring push up hold/ or regular push up hold

get into groups of 2, Partner 1 works while partner 2 rests.
work for 30 sec, then 10 sec to switch. after P1 and P2 have
both worked at the station 2 times rotate. Rest after all stations have been completed.
Then repeat as many times as possible.

fire fighters

workout #1 (conditioning)
walk-jog-run
(alternating 20 sec-10sec)
5-10 min. (see how they do

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
4x5
increase wt each set

workout #4 (abs)
coach choice