Dynamic Stretching and Warm UP

Tabata Planks x8

60 On 20 Off

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                  10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Deadlifts                10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press       10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag       1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that 2 sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Cool Down,Satic Sretching and Hydration

Physical Fitness + Trainnig = Fire Ground Success !