OPTION 1: STATION
1 minute push/pull sled wearing full gear and SCBA
1 minute rest
OPTION 2: GYM
- Military Press & Weighted Chins: warm up to working weight
- Do one all out set of each at working weight. Wear a belt for press
- Cut your all-out steps in half, and pyramid down.
- 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
- GRIND: "Humility": 3 rounds for time:
10 Deadlifts at 110% bodyweight
10 Step-ups to platform 24"