FIRE HOUSE WORKOUT
Warm Up:
3 rounds of
20 Jumping Jacks
12 Squats
8 Push Ups
8 Scared Cats
8 Sit Ups
8 Supine Straight leg kicks
1) Find 1 Arm Snatch 1 Rep Max
2) 5 Rounds of
2 - 1 Arm snatches @ 85% of 1RM (2L/2R)
6 Mobility Squats ( mobility squats are slow(er) air squats concentrating on your squat form and challenging your range of motion -- we use them as active rest)
3) 4 Rounds of
10 Squats (Hard But doable weight)
10 KB Slashers (10L/10R)
20 Toue Touches
4) 4 Rounds of
1 "The Swing"
10 Lateal db Lunges (10l/10R)
10 DB Rows (10L/10R)
