FIREHOUSE WORKOUT
Warm Up
20 sec work/ 20 sec rest -- no rest outside or the 20 seconds
KB/DB swings
Plate/MB Sit up and reach
MB Thruster
Ring Rows or inverted rows
Overhead Squats (just the bar or PVC pipe)
Jumping Jacks
Push Ups
1) Countdown 10, 9, 8, 7, 6....1 reps of:
KB/DB Swings
Squat Jumps
Clapping Push ups or reg. push ups
Pull ups or inverted rows
Hanging Knee Ups
10x Jump Rope of Jumping Jacks (10 = 100, 9 = 90, 8 = 80, etc...)
