RESCUE STRENGTH

FIREHOUSE WORKOUT

Warm Up
4 rounds of
1 Hose Tower Ladder Climb
( 4-story climb up and down the house tower ladder)
3 Stair Case Climbs -- holding 2- 45# plates
(up and down one flight of stairs holding a 45# plate in each hand x3)

1) 4 Rounds of
"The Swing"
5 Hip Swivels (each side)

2) 5 Rounds of
5 Barbell Lunges (go up in weight each rep until 5 is hard, but doable)
2 HUG Mobility

3) 5 Rounds of
6 DB Push Press (go up in weight until 6 is tough, but doable)
6 Pull ups
6 Spiderman Push ups
2 Scarecrows

4) 5 Rounds of
10 Plate (25#) Deadlift High Pulls
10 Plate Squats
10 Plate Slashers
10 Plate situps