FIREHOUSE WORKOUT

Warm Up: 4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Thumbs out Rear Delts
10 Sit ups

1) 5 Rounds of:
6 Bench Press (load body weight on bar)
10 Bulgarian Split Squats (10L/10R)
6 Walk outs w/ push up

2)  Rounds of
6 Back Squat (load body weight on bar)
10 Spiderman Push Ups
6 Pull Ups

3) Groups Circuit. Everyone starts at a station. The rounds is complete when the person on the weighted stair climb completes his 3 laps. Perform 3 rounds of the entire circuit!
1) 3 x 1 flight stair climb hold a 45lb plate in each hand (up and down a flight of stairs 3 times)
2) Seated Russian Twists
3) Inverted Rows
4) Elliptical or Air Dyne (keep RPMs above 90)
5) Hanging Leg raises