July. 23rd- Firefit Practice

Warm-up:

Hurdles, 4 sets each exercise
- singles
- Dbls, L/R
- Lateral, L/R
- Single Leg Hops, L/R
- Dbl Leg Hops
Complete

Work:

3 sets of: high aerobic effort
DB Step-ups- skip-a-step - Up the Tower (8 Flights), 45#'s
Hose Roll Pulls
DB Carry down the stairs
*rest is teammates work
Completed
+
Alt. DB Power Snatch Ladder, 10 reps each set, starting weight is 20#'s (increase by 10#'s)
*rest is teammates work
worked up to 100#'s
+
1 sets of: All Out Effort, score is DB Power Snatches
1m30s countdown timer of: 
15 CTD Burpees
AMRAP of Alt. DB Power Snatches minus 20#'s of previous max, Working weight 80#'s
Score: 18reps
+
Full Gear, not on air

3 sets of: All Out Effort
Down Stairs
Forcible Entry
Cones
*rest is teammates work
1. 38.93     2. 37.36    3. 36.47