1.14.15

OPTION 1: STATION
20 MINUTES:
1 minute push/pull sled wearing full gear and SCBA
1 minute rest
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OPTION 2: GYM
 

  1. Military Press & Weighted Chins: warm up to working weight
  2. Do one all out set of each at working weight.  Wear a belt for press
  3. Cut your all-out steps in half, and pyramid down.
  4. Deadlift: repeat steps 1-2 for deadlift.  Wear a belt of your all-out set.  Between all sets (even warm-up) do a "work zone" set of pull-ups 
  5. GRIND: "Humility": 3 rounds for time:
    10 Deadlifts at 110% bodyweight
    10 Step-ups to platform 24"
Posted on January 11, 2015 .