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
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
3 position Cleans
(hang, mid-thigh, below the knee)
4 sets of 11 unbroken cleans for time. Record weight and time
rest 2 min between.
tabata double unders. 8 rounds of f 20 sec work 10 sec rest for total reps.
2 min of each
Thoracic Extension on the wall