Sept 7

workout#1 stations
partner style ladders

#1 squat (back/front/OH/ goblet)
continuous partner ladder 1-5, 8 min.

#2 DB up-downs (man makers with no rows, just push up stand up press)
continuous partner ladder 1-5, 8 min.

#3 box jump/push up combo (example 1 box jump+1 push up, then 2 box jumps +2 push ups)
continuous partner ladder 1-5, 8 min.

#4 shuttle run
continuous partner ladder 10-50yards and back, 8 min.


THE TWIST
after the 1st 8 min rotation everyone = 50 kb or db swings
after the 2nd 8 min rotation everyone = 50 toe touches
after the 3rd 8 min rotation everyone = 50 kb or db swings
after the 4th 8 min rotation everyone= 50 full sit ups



FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS