Sept 8

Workout: (warm up)
5 ball squats

5 squat jumps

5 ball squats

1 round every 30 sec for 5 min.

Then:
3x 20 sec sit ups
3x 20 sec med ball toss and run
3x 20 sec med ball updown (drop to push up position- stand up and press over head)
Rest 20 seconds between all sets


Then:
4x15m Walking OH Lunge
Increase in wt each set
(45#, 65#, 85#, 95#) just an example
NOT A RACE MOVE WT!

Then:
push press
increase wt each set
10 min. work to heavy set of 3-6 reps

Then:
20 sec burpee AMRAP

5 sets

rest 90 sec between sets

score = total burpees achieved in all


Fire fighter
Workout 1 conditioning
10min ladder conditioning

Workout #2 work related strength
20 on/10 off (8 rounds at each station then rotate)
- sledge hammer
- tire flip
- rope slam
- sled row
- board push


Workout #3 traditional strength
squats (front, back, or goblet)
4x5

Workout 6
Abs