Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 10 x 250m row, 10-sit-ups, 10-air squats,
Running WOD: 3 mile power walk
Strength: 4 x 10 @ 50% of deadlift
*10 minutes of cardio. Change speed, incline, and/or resistance every minute.
*10,9,8,7,6,5,4,3,2,1, of thrusters (95/65), burpees
*10 minute walk, easy pace, treadmill or outside
*1,2,3,4,5,6,7,8,9,10 of snatches (95/65), wall ball (20/14)
*10 minutes of cardio. Change speed, incline, and/or resistance every minute
Fireground Functional Fitness: Relay race without running! Fully bunked out and on air. Make distance of course whatever you want. Break class into teams of 3 or four. For time, teams must relay a highrise pack, PPV fan, 2 full jugs of foam and one section of LDH. 4 total laps are made by each team. Equipment must not touch the ground until the last person puts it down. Everyone unbunks after the relay race back into PT gear. Fastest is "first on", they simply put away the equipment used. 2nd is Water supply, run one lap around the fireground. 3rd is Search, run 2 laps. 4th is Backup line, run 3 laps. 5th is RIT, run 4 laps. 6th is Utilities, run 4 laps and 20 burpees. 7th is Extension, run 4 laps, 20 burpees, 20 air squats. 8th is Staging, run 4 laps, 20 burpees, 20 air squats, 20 push-ups, 20 pull-ups.
Honor WOD: "Kevin Pfeifer", Engine 33, 5RFT, 50-double unders, 15-hang power cleans (95/65), 10-pull-ups, 5-HSPU's