June. 25th- Firefit Practice

Warm-up:

Hurdles, 4 sets each exercise
- singles
- doubles
- lateral L/R
- Single Hops L/R
- Dbl Hops
Completed

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3 sets of: high aerobic effort
10 BJ, 24" step downs
Backwards Sled Drag, 180#'s, 100'
OH Walking Lunges w/ 45#'s, 100'
*rest is teammates work
Completed

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Gear: Bunker Jacket, SCBA, Helmet, Gloves

3 sets of: high aerobic effort
Sled Drag, 225#'s, 50' (dump a plate)
Backwards Sled Drag, 180#'s, 50' (back to the start)
Kaiser
Run Cones
Hose Drag, 75' (shoot target)
*rest is teammates work
Completed
3rd set was All Out Time: 47.95sec