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Each firefighter complete the list as fast as possible:
20 dumbbell thrusters (guys use 45# db’s and girls use 25#) modify as needed – DEMO
400m run (place cone at 50m/65 walking paces, touch cone and back 4x
15 dumbbell thrusters
400m run
10 dumbbell thrusters
400m run
rest 4 min then hold an accumulated 3 min plank – when you rest the clock stops and starts again when you do – example, 3 sets of a 1 min plank of 6 sets of a 30 sec plank