Shift Workout – November 22nd-24th

by | Nov 21, 2019 | group

In teams of 2 (alternating) complete the following:

10 burpee pull ups

20 box jumps or box step ups

30 upright rows – 95lbs guys/45lbs girls’

40 dumbbell snatches – 50lbs guys/30lbs girls

50 body squats

100 jumping jacks

50 body squats

40 dumbbell snatches

30 upright rows

20 box jumps or box step ups

10 burpee pull ups

  • if you have any questions, see link above for demo
  • if you do not have a box, use bench or back of engine
  • alternate to complete the required reps in teams of 2
  • break up however you like
  • have fun, get to work!
  • be sure to take a photo and use #firefighterfurnace on instagram

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