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
Strength: 5 x 5 @ 70% of back squat
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Bunk out fully.
*5rds, "Search and Rescue", 50m belly crawl, 50m farmers carry (2-25# dumbbells), 2 minutes rest after each round.
*Take off bunkers after 5 rounds completed
*10 minutes cardio, easy pace