RESCUE STRENGTH

Strength Session 

Fire Off-Shift Workout

Warm up

Firefighter Barbell Circuit:

30 sec work 30 sec rest of:

Forward kayak paddle

Backward kayak paddle

Forward BB circles

Backward BB circles

Bent Over Row

Incline Push Press

Pike Pole Extension

Pike Pole Extension (switch hands)

1) Find approx Bench Press 1 rep Max

2) 6 rounds of

    2 Bench Press @85% of 1RM

    5 Band Pull Aparts

3) 6 rounds of

    5 Over Head Squats -- where 5 is hard, but doable

    6 Overhead Sledge Hits

    3 Max Height Jumps

    6 Seated Russian Twists

4) 6 rounds of

    8 Dead Lifts

    Farmers carry

    1/2 Jane Fondas