6 stations
8 min partner ladders 1-5 reps
repeat partner ladder for 8 min. rotate to next exercise without rest
complete all 8 min. at 1 station, then rotate after complete
-DB curl and press
-pull up
-board push/ or sled push (10-20-30-40-50)
-Get ups or Turkish get ups (each side)
-run (10 and back-20 back-etc.)
-box jump
fire fighters
workout #1 (conditioning)
ladder conditioning
workout #2 (work related strength)
partner sled runs
5x 50 yards partner style
workout #3 (strength)
bench press
and
curl and press
4x10 increasing in wt each set
workout #4 (abs)
coach choice
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