Level III & IV, Firefighter Functional Fitness Friday, F4
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 10 x :40 on/:20 off
Running WOD: 10 x 100m sprint w/2 minute rest between rounds
Strength: 5 x 2 @ 90% of bench press
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*1 minute each of push-up, air squats, sit-ups, burpees
*Bunk out completely. That includes radio, gloves, hood, mask and connected and breathing air.
*Rest two minutes
*Repeat the one minute exercises and bunk out two additional times for a total of three rounds
*5rds, one minute each of push-ups, air squats, sit-ups, burpees, rest
*10 minute cool-down walk, either treadmill or outside.
Honor WOD: "Henry Miller, Jr.", L105, 50-OHS (95/65). Perform 5 pull-ups every minute on the minute beginning at the 1:00 mark.