3 rds of stairs (8 flights, continuous):
- Every step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops, every step- L/R
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
15 DB Thrusters- 45#'s
Up Stairs
Down Stairs
10 CTD Burpees
*rest is teammates work
Completed
+
3 sets of: All Out Effort, Full Gear, not on air
Stairs, w/ Bundle- 42#'s
Hose Roll Pulls- 45#'s
Down Stairs
*rest is teammates work
1. 43.64sec 2. 41.40sec 3. 41.06sec
Finally my voice is back and my lungs are clearing up from that sickness. Overall were getting better as a team, faster, stronger and more conditioned.
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