Workout of the Day March 13, 2013

Warm up good. Include butts, knees, bears, inch worm. Move with purpose, there's a lot to get done.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 Squats
10 Back Ext

 Part 2

This is a team workout for a group of 4.

a) Run a team total of 2 miles (in .25 increments per person, total 0.5 per person) 2 running at once

b) Farmers carry total of 24 there and backs across bay floor, heavy, 2 working at once

c) Knot tie station: ties to be made: bowline, fig 8 on a bight, sheet bend, clove hitch around a handle  on the pump. Each firefighter will tie one of the knots, all others will hold a plank till it is their turn to tie one of the knots or all the ties are complete.

d) Group total of 160 push press (heavy as possible) 2 working at once

e)  Run a team total of 2 miles (in .25 increments per person, total 0.5 per person) 2 running at once

 f) A group total of 200 kettlebell swings, 2 working at once

g) Rescue Breathing station. Don BA and masks immediately after completing the run, that means if you are done and your second has to finish their distance you don't wait, put BA on. Use air conservation techniques to use 1000 psi exactly. Once you use the 1000 psi, take off ba and mask and continue to do 10 burpees and 15 sit ups till the last person uses their 1000 psi.

Note, you can use a bike or rower as a sub for running, just bike or row as long as it takes for the others to run. If you are in 2 or 3 person halls, do the math and figure the amount of work you need to do out.