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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

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

3-3-3 @75%

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.


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

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