Agility Ladder, 10 exercises, 2 sets
- singles
- Dbls L/R
- Lateral L/R
- Icky Shuffle
- In N Outs, Lead leg
- In N Outs, Rear leg
- single hops L/R
- Dbl Hops
- Backward Icky Shuffle
- Figure 8
Completed
+
1 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, 90#'s (roughly 75')
*rest is teammates work
**changes to the following because the sitting pulls were two handed, not beneficial to us
Completed
2 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, just the prowler (roughly 75')
*rest is teammates work
**We were able to do single arm pulls and keep it related to firefit
Completed
+
5 sets of: All Out Effort (record times)
Hose Roll Pulls w/ 45#'s
Down Stairs
*rest is teammates work
1. 25.10sec 2. 25.09sec 3. 25.14sec 4. 25.54sec 5. 24.40sec
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