July. 19th- Firefit Practice

Warm-up:

Stairs- 3 rds continuous of:
- every step
- skip-a-step
- skip-2-steps
- single legged hops, L/R
- dbl legged hops, skip-2-steps
Completed
+
3 sets of: high aerobic effort
10 TnG DB Power Snatches R Arm, 50, 60, 70#'
10 TnG DB Power Snatches L Arm, 50, 60, 70#'s
200m Row
*rest is teammates work
Completed
+
3 sets of: All Out Effort
AMSAP of:
Backpedals on treadmill, 15 degree incline
*rest is teammates work
1. 55.29sec (4.5mph)   2. 29.00sec (5.5mph)   3. 28.00sec (5.5mph)
+
Skill Work:

4 sets of: All Out Effort
Hose Roll Pulls
*rest is teammates work
Completed
+
3 sets of: All Out effort
Stairs w/ Bundle
1. 15.88sec   2. 15.24sec   3. 15.33sec