Workout – February 11th

Strength/Stamina – complete 4 sets

12 deadlifts @45-40% of 1 rep max

20 overhead walking lunges (10 each leg)

• don’t race but move smoothly 
• modify weight if needed and remember to keep proper form
• guys use 45lb plate and girls use 25lb plate for over head walking lunge

rest 5 min

pendlay rows

4×8-10

• moderate weight

rest 3 min

Core – hold an accumulated 3 min plank with light weight on lower back – 10-25lb plate

be sure to tag us on instagram to be featured – #firefighterfurnace