Warm up well. Get sweaty, include bear crawls, butt kickers, high knees and inchworms. Follow up with joint mobility.
Part 1.
3 Rounds
3-5 pull ups
10 push ups
10 sit ups
10 squats
10 back Ext
Part 2
This workout will be on air. Go to the low air alarm and time it to see how long it takes you to get there. Measure how hard you are working and how that could tranlate on the fireground.
Stairs with a sandbag and carrying a dumbell.
20 Push Press
10 Ring Rows
For the stairs, 88 and 89 one up and down per round, 87 do 5 up and downs and feel free to use the outside stairs. Remember to keep one hand on the railing.
Push press, use a bar with 45-75# on it or 2 dumbells 15-30#. Not sure how this will be with the mask.
Ring rows, 89 set the TRX up in the tower for a stable anchor maybe. If you feel uber strong try pull ups instead, this may be uncomfortable with the harness though.
TB
Do the above.
Spend any remaining time stretching. Actually stretch. Todays workout mimics many fireground activies, go hard and be safe.
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