OPTION 1: STATION
In Turnout Gear, no mask. 10 Rounds:
1 Minute Sled Push/Pull
1 Minute Rest
OPTION 2: GYM
HAM Hip Mobility Drill
SAM Shoulder Mobility Drill
- Bench Press and Pendlay Row: brief warm up to about 75-80% of working weight.
- Do one all out set of each. Then cut your reps in half and pyramid down.
- Deadlift- warm up from 50% to working weight.
- Put on a belt. One all-out set with good form.