04.09.2014

STATION DAY

Warm-up:
3x:
10 lunging dislocates
10 Double Unders

WORKOUT:
PUT ON YOUR TURNOUT GEAR- for a bonus, wear SCBA with mask (you do not have to be "on air" if you don't want)

20 Minutes without stop:

10 Sledgehammer Spear Thrusts per side
10 Sledgehammer Fireman Chops
10 Sandbag Clean 
10 Sandbag Press
 

Posted on April 3, 2014 .