Fire Training

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

C. row row crunches https://www.youtube.com/watch?v=hbIOOlgLyXQ

D. Band punches and kicks https://www.youtube.com/watch?v=vdtIu3RSxO0

2x on second round go 1 min

50/10

A. Magellan https://youtu.be/uwE2cR5oK70

B.pledge pushups- slider mnt climber

C. Lunge to SRDL R full 50 sec

Lunge to SRDL L https://youtu.be/ClHDlIZFb7A

D. band upright high pull – jump rope

2x

1 min

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

C. row

D. Band punches and kicks

Bench

2×5 heavy as possible

Bench Press at 60%

30 sec rest

4x

10-12 slow cadence kb incline press

8-12 RDL

3x

8-12 slider shoulder press

farmer walk

10-15 chest to bar jumping pullup

3x

75-75 (max reps 12)

dips

Barbell Curls

Lower

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

do 200 crunches then repeat first section

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

8-12 close grip bench

20 band tricep ext

12 attached band kickback (use low attachment)

3x

15-20 lateral raise

lunges distance

10-3 sec pause squats

3x