July. 21st- Firefit Practice

Warm-up:

Agility Ladder, 2 sets each exercise
- Singles
- Dbl R
- Dbl L
- Lateral L
- Lateral R
- Dbl Legged Hops
- In N Out Hops
- R Lead Leg In N Outs
- L Lead Leg In N Outs
- Icky Shuffle
Completed

Work:

3 set Circuit of: high aerobic effort
200' Shuttle Run
Forcible Entry
200' Shuttle Run
Forcible Entry
200' Shuttle Run
*rest is teammates work
+
4 Tire Flips- approx. 375#'s
10 BJ- 24"
4 Tire Flips
10 CTD Burpees
4 Tire Flips
10 BJ- 24"
*rest is teammates work
Completed


"Grinder"
3 sets of: 
150' Shuttle Run
50' Prowler Push- 270#'s
50' Backwards Sled Drag- 1st set- 270#'s, 2nd and 3rd set- 315#'s
*rest is teammates work
Completed