FIREHOUSE WORKOUT

 Warm Up
4 rounds of
10 inch worms with push up
10 Jump Squats 
20 Toe Touches
10 barbell lunges 75lbs

1) Max number of rounds in 20 minutes of:
    10 Swings 45lbs    3" Hose Pack Get Ups (3 each side)
     8 Dumbbell Push Press 45lbs
     6 Dumbbell Front Squat 45 lbsack
     4 Pullups

2) 5 rounds of
   30 sec Plank Holds (right, middle, front
   10 Scorpions
   10 Back Extensions