Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
this will rough today, I know we have done a lot of running but I programmed it that way for a reason, get through today and tomorrow will be a rest day
Stamina – complete the list as fast as possible:
20 deadlifts – 275 guys/185 girls
400m run
20 body squats
400m run
20 dumbbell swings – guys 70lbs/girls 50lbs
400m run
20 burpee pull ups
400m run
- try to get this done as fast as possible
- also, try to conserve energy, just like on the fire ground but maintain a moderate pace
- for example, break up deadlifts before you hit failure, I did 6,6,4,4 with 3-5 sec rest between each attempt
- modify weight if you absolutely have to
rest 5 min
Core – Weighted Planks
4×45 sec on and 45 sec off with 25-45lb plate on lower back
rest 2 min
side planks
3×40 sec (each side)
