July. 17th- Firefit Practice on the Trails

Blair Morrison-esk style workout

Warm-up:

Line Drill, 2 sets each
- Dbl Legged forward and back
- Dbl Legged Lateral
- Single legged, forward and back, L/R
- In N Outs
Completed
+
3 sets of: high aerobic effort
Sled Drag, approx 50', 180#'s
10 CTD Burpees
Run Down Hill
Sandbag Carry Uphill, approx 100', 80#'s
Backwards Sled Drag, approx 50', 180#'s
Carry Sandbag back downhill to the start
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
10 Med Ball Ground to Shoulder, 30#'s
10 Hand Release Push-ups

10 Med Ball Ground to Shoulder, 40#'s

10 Hand Release Push-ups

10 Med Ball Ground to Shoulder, 50#'s

10 Hand Release Push-ups

*rest is teammates work

Completed

+

2 Person Teams

For time of: w/ 30# weighted vest

Partner Wheel Barrow, approx 40'

Switch

Partner Wheel Barrow, approx 40'

25 Air Squats each

Run Downhill

Sandbag Carry, approx 300', 40#'s

30 Med Balls Ground to Shoulder, 50#'s (15 each)

15 CTD Burpees 

Time: 5m55.88