10.16.14

OPTION 1: STATION

10 Rounds- 
10 Burpees- don't skimp on the jump at top!
10 Superman's
10 Walking Lunges each side
1 Minute Wall-Sit 

NOTES: This should take you about 20-25 minutes.  If it's taking longer, speed up.  Obviously the 1 minute wall-sit is a set time, but the rest of it is not.  You don't need to rush, but you should not be taking breaks.  20-30 minutes of solid work capacity is essential for a fireman.  

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OPTION 2: GYM

Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set

Put on a belt.  Do one all out set, stopping before form deteriorates.

Take about 30% off the bar.  Do 5 sets of 3 resting one minute between.

5x10 barbell rollouts or ab wheel rollouts.  

Posted on October 12, 2014 .