Level II, Firefighter Functional Fitness Friday Franklin Fire style, F6
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 5 x 2 @ 90% of deadlift
May Challenge: 9 minute total squat hold
WOD: Brought to us by Franklin (TN) Fire Department
*10 minutes of cardio. Change speed, incline, and/or resistance every minute.
*Rest 5 minutes
*5rds, 10-tire flips, 20-push-ups, 20-box step ups (24/20) w/sledgehammer overhead, 20-sledgehammer strikes (10 each arm)
*5rds, 10-burpees, 20-push-ups, 20-box step ups (24/20), 20-thrusters w/broomstick or PVC pipe
*5 minutes rest
*10 minutes of cardio. Easy pace.