Friday, March 6, 2015 Level I WOD: (2 of 17 week LeanFit cycle)

Level I Firefighter Functional Fitness Friday, F4


Warm-up: Light stretching. Here is a new 5 minute stretching video. Only do what you are comfortable with.



*25 minute cardio. Walk outside or on treadmill, elliptical or bike (recumbent, upright or AirDyne), in full bunker gear, no airpack.Easy pace. Commit to doing this workout 4 to 5 times a week.
*5-air squats, 5-push-ups, 5-sit-ups. Modify as needed.


Air squats-find something to put under you bottom as a guide for how far to go down to. Make sure it is a comfortable depth, not too far down.


Push-ups-you can do them from your knees or even standing
against a wall.


Sit-ups- Feel free to do crunches. DO NOT place hands behind your head. That only puts undue pressure on your neck.