Space to swing sledgehammer without killing anyone or hitting apparatus
your turnout gear
ARM-UP: DOUBLE-UNDER PRACTICE. With your jumprope, go until you can total 50 double-unders.
PUT ON YOUR TURNOUT GEAR. FOR AN EXTRA CHALLENGE, WEAR YOUR BA (DON'T GO ON AIR)
20 Minutes, Continuous:
10 Clean and press with #40 sandbag
10 Sledgehammer Joust (5 each arm)
10 Sledgehammer "Grave-Digger" (5 each arm)
1 trip up and down flight of stairs OR 10 walking lunges*
*Stairs/lunges: not all firehouses have a second floor. If yours does, take a trip up and down the stairs with your gear on. If it doesn't, or if you can't make it work as part of this workout, replace with the walking lunges.
Most firefighters have done PT in their gear before, and they know it adds an element that few other professions can understand. We won't always train you with your gear on, but you need to do it on a somewhat consistent basis so that your body (and mind) can adjust to the burden.