July. 9th- Firefit Practice

Warm-up:

Hurdles, 4 sets each exercise of:
- singles
- doubles, L/R
- lateral
- single hops, L/R
- double hops
Completed
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Gear: Gloves

3 sets of: high aerobic effort
200m Row
10 CTD Burpees
50' Sled Drag, 180#'s
Completed
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3 sets of: high aerobic effort
10 KBS, 24kgs
10 Dbl DB Bent Over Rows
Forcible Entry
10 Dbl DB Bent Over Rows
10 KBS, 24kgs
Completed
*This was a good challenge on the grip because of the fire gloves
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Gear: Full, not on air

3 sets of: All Out Effort
Dummy Drag, apporx. 150'
1. 23.87   2. 23.02   3. 22.61


The weather is 32 degrees up here, it was a good mental and physical challenge.