June. 17th- Firefit Practice

A. Hurdle Drills, 5 exercises, 4 sets each, (Six 14" Hurdles)

- Singles

- Dbls R/L

- Lateral, 2 feet each, R/L

- Dbl Legged Hops

- Single Legged Hops R/L

*rest is teammates work

Completed

+

3 sets of: high aerobic effort

200' Shuttle Run

Forcible Entry

200' Shuttle Run

Forcible Entry

200' Shuttle Run

*rest is teammates work

Completed

+

3 sets of: high aerobic effort w/ Weight Vest- 56#'s

10 Alt. DB Power Snatches- 50#'s

10 BJ- 24" - step downs

30sec Treadmill Back Pedal, 15 degree Incline, speed were 3.0/3.5/4.0mph

*rest is teammates work

Completed

rest 10-15mins

 

1 sets of: All Out Effort- Full Gear, not on air

Front Half

Time: 58.65sec