July. 1st

Warm-up:

 

Agility Ladder, 2 sets each of:

- Singles

- Doubles- R/L

- Lateral- R/L

- Icky Shuffle

- Triple touch icky shuffle

- side to side hops

- In N Outs and hops

- In N Outs, lead leg

- In N Outs, rear leg

- single hops, R/L

- Dbl Hops

- Backward Icky Shuffle

- Figure 8

Completed

+

 

3 sets of: high aerobic effort

 

10 Sandbag Ground to Shoulder, 80/40#'s

7 Sandbag Back Squats, 80/40#'s

Sandbag Up One Flight of Stairs

10 Sandbag Ground to Shoulder, 80/40#'s

7 Sandbag Back Squats, 80/40#'s

Sandbag Down the stairs

Forcible Entry

*rest is teammates work

Completed

+

3 sets of: high aerobic effort

 

Hose Roll Pull, dump R

Lower

Hose Roll Pull, dump L

*rest is teammates work

Completed

+

2 sets of: All Out Effort (record times)

 

Stairs w/ Bundle

Hose Roll Pull

Stair Decent

*rest is teammates work

1. 42.05   2. 41.36