Its Monday!!

Cy is starting the FireFighters Academy today! We wish him luck and will see him in a few months!

Dynamic Warm up

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill
3 position Cleans
(hang, mid-thigh, below the knee)

3-3-3 @75%
3-3-3@80%

4 sets of 11 unbroken cleans for time. Record weight and time
rest 2 min between.

If time

tabata double unders. 8 rounds of f 20 sec work 10 sec rest for total reps.

 

MAD MOBI
2 min of each
Press ups
Thoracic Extension on the wall
Pigeon
Calf stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.