Level II, 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
Strength: 5 x 8 @ 65% of cleans
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*3rds of 1 minute of each push-ups, air squats, sit-ups, burpees, bunk out completely.
*Unbunk after each round, rest 3 minutes
*5rds of 1 minute of push-ups, air squats, sit-ups, burpees, rest.
*10 minute cool-down walk