Rescuer

A. 2min w 30 sec swap

glute raise R

glute raise L

Liberty step (chest squeeze)

wall ball

B. 2min w 30 sec swap

lat shuffle

bag knee strike R https://youtu.be/In98-uX_eNA

latt shuffle

bag knee strike L

C. 2min w 30 sec swap

sword slice R- black https://youtu.be/TEezjQo-K84

band jumping pull (red w handles)

sword slice L – black

band jumping pull (squat pull at fatigue)

D.2min w 30 sec swap

spin db punches [heavy tension]

secs spin sprint [lower tension speed up ]

spin db punches [heavy tension]

secs spin sprint [lower tension speed u

p ]

[partner up] SAVE ME

A. lat sled drag R-L (down and back) / spin hill 1x https://youtu.be/l0h4MSYPbn4

B. row 300 / toe tap or run in place on trampoline 1x https://youtu.be/Tgfxcq2HB5I

C. 4 firefighter drag w Right left R push / plank angles

D. 10 bosu pushup platform w half burpee combo / slider leg curls

RDL m Activation https://youtu.be/eBxupKrbvnk

8 weighted SS lunge 5×5 cadence

3x

Nordic pop up

6-6-6 pullup rest pause https://youtu.be/Iw2FDkV3zx0

3x

Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold

15 band crossover

3x

Bench incline barbell Row 6/6/6 – drop 20-40 % https://youtu.be/kVbwcPohY3k

lat raise mActivation

3x