Workout September 18, 2011

You know it and love it, it's .......

HYDRANT MAN/WOMEN

Warm up..!! And dynamic stretching

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Deadlifts                10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press    10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag      1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that 2 sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Core Exercises

Cool Down!!!!!!!!!!!

Static Stretching, Make sure to really stretch out the shoulders.