July. 5th- Firefit Practice

Warm-up:

Line Drills, 15sec x 2 sets, rest 15sec
- Dbl hops, forward and back
- Dbl Lateral Hops
- R/L, Forward and back
- R/L, Side to Side
- R/L, Clockwise
- R/L, Counter Clockwise
- In N Outs
Completed
+
3 sets of: high aerobic effort
200' Shuttle Run
100' Prowler Push, 100#'s
200' Shuttle Run
100' Prowler Push, 100#'s
200' Shuttle Run
*rest is teammates work
Completed
+
3 sets of: All Out Effort
1. Stairs decent, Forcible Entry, Cones, Hose Drag, Dummy Drag = 1m11.73
2. Forcible Entry, Cones, Hose Drag, Dummy Drag = 49.92sec
3. Forcible Entry, Cones, Hose Drag, Dummy Drag = 48.89sec
*rest is teammates work