Workout of the Day August 17, 2011

Interesting article about fireground hydration, found by Brad. Definitely relevant for myself after last shifts fire. I drank about 4-5 liters of water after and never really had to use the washroom. Find the article here:
http://airdriefire.blogspot.com/

Equipment Needed:

-2x Class A Foam Pails

-1x Heavy Duffle Bag

-1x Skipping Rope

-2x Feet + 1x Heartbeat....

 Warm up as normal, 5 min light run bike row etc. Follow up with joint mobility and light and fast stretching. Most of today's workout comes courtesy of Mike on A shift, looked too fun to pass up. However I ramped it up a little. One would say I D shifted it.

Part 1

Tabata Run

20 seconds on 10 seconds off

Set the treadmill to 12 on the incline and go full out. Bike can be used set to at least 16 and the rower set to 10.

Part 2

Planks; As Many Secs As Possible x 2; 60s rest between attempts.

Part 3

5 Rounds

60s- Duffle Bag Clean- to alternating shoulders

60s- Foam Pail Farmer Walk- end to end in bay (one pail in each hand)

60s- Skip Singles- fast skipping... as fast as you can manage

120s- Rest/cheer on your buddy

Hop the bag to one shoulder, drop to the floor and repeat but up to the opposite shoulder- how many times can you do this in the 60s? Try to maintain this # for all 5 rounds. Foam pail should be full... and skipping is a skill, if you aren't good at it then treat it as you are practicing skipping, if you are good at it, let it rip and see how many singles you can do- fancy footwork is OK.