12.31.14

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

  1. Bench Press and Pendlay Row: brief warm up to about 75-80% of working weight.
  2. Do one all out set of each.  Then cut your reps in half and pyramid down.
  3. Deadlift- warm up from 50% to working weight.
  4. Put on a belt. One all-out set with good form.
  5. GRIND: 
    20-15-10
    Clapping Pushups
    Tuck Jumps
    Chin-ups
Posted on December 28, 2014 .