July. 29th- Firefit Practice- Stairs Up and Down

Warm-up:

Line Drills:
- Dbl Legged Forward and Back, 2 sets
- Dbl Legged Laterals, 2 sets
- Single Leg L/R Forward and Back, 1 set
- Single Leg L/R Laterals, 1 set
- Single Leg L/R Counter Clockwise, 4 corners, 1 set
- Single Leg L/R Clockwise, 4 corners, 1 set
Completed

Work:

Full gear, not on air

5 sets of: All Out Effort
Stairs w/ Bundle
rest, is teammates work, lower bundle
Stairs down
rest is teammates work
1. 14.98/14.55    2. 14.97/14.29    3. 14.66/13.93   4. 14.72/13.90   5. 14.63/14.29

Not in Gear

3 sets of, 30sec effort:
Backpedals on Treadmill, 15 degree
1. 5.0mph   2. 5.5mph   3. 6.0mph