Level II, Firefighter Functional Fitness Friday, F4
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row.
*10 minutes of cardio, hard.
*5 minutes rest
*AMRAP20, 5-strict pull-ups off of bucket, 7-OHS w/14' roof ladder, farmers carry the length of truck bay and back w/2 water cans.
OR if not at fire station
*AMRAP20, 5-pull-ups, 7-OHS w/broomstick or PVC pipe, 50m farmers carry with dumbbells (or anything else you have) (40/25#)
*Rest 5 minutes
*5 minute easy jog