24 February 2014

Warm up will always include:

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 50 Barbell Push Press, use a comfortable weight.  Be sure to lock out at the top of each rep.

Workout: 3 rounds (Rest 1 minute between laps)

• 10 Push-ups
• 20 Air Squats
• 30 Step ups or Box Jumps
• Run 1 lap

Pay out: Max reps Pull ups (do at least 10 assisted if needed)

Check out this article on the benefits of hydration: http://firefightertoolbox.com/hydration-the-secret-to-living/