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: 5rds, 2:00 row, 20-abmat sit-ups, 10-box jumps (24/20)
Running WOD: 45 minute weighted hike
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 box jumps (24/20), push press (75/45), burpees, pull-ups, KBS (24/16kg), rest.
*10 minute cool-down walk
Honor WOD: "Joseph Spor", L38, 10rds, 1-press, 2-push press, 3-push jerk (135/95), 4-HSPU's, 10-push-ups