Sept 2

workout 1 (Stations)
station 1
3 sets of 10 squats
(increase in wt each set)

then:
30 sec. of KB or DB swings
60 sec. of step ups
30 sec rest
5 times through

station 2
3 sets of 20 yard lunge
(increase in wt each set)
then:
30 sec. push ups
60 sec. jump rope
30 sec rest
5 times through


station 3
3 sets of 10 man makers
(increase in wt each set)
then:
30 sec. squat jumps
60 sec. run
30 sec rest
3 times through = 1 round
complete 2 rounds
rest 1 min. between rounds


fire fighters

workout #1 (conditioning)
5 squats
5 squat jumps
5 squats
1 round every 30 sec for 5 min.

workout #2 (work related strength)
plate relay (orange, blue, yellow, green)
carry all the weight on turf 40 yards over head
partner style
everyone does 8 rounds

workout #3 (strength)
Bench Press
4x10 increasing in wt each set

workout #4 (abs)
coach choice