June. 23rd- Firefit Practice

Warm-up:

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