Aug. 6th- Firefit Practice

Warm-up

Agility Ladder, 2 sets each exercise
- Singles
- Dbls L/R
- Lateral L/R
- In N Outs Front/Rear
- Icky Shuffle
- In N Out Hops Forward
- Skiing Bounds
- Figure 8's
Completed

Work:

Tabata, 20sec On, 10sec of rest, 4 sets each station
- Row
- Pull-ups
- Push-ups
- Sit-ups
- Air Squats
Completed

Gear: Full Bunker, not on air

4 sets of: All Out Effort
Cones
Hose Drag
Dummy Drag
*rest is teammates work
1. 33.73sec     2. 31.92sec    3. 31.22sec     4. 30.87sec