Warm Up
2 rounds
-15 cal row
-15 push ups
-45 single under
WOD
(TEAMS OF 2)
-25 burpees
-100 KB swings
-50 cal bike
-25 burpees
-50 KB swings
-50 cal bike
-25 burpees
-25 KB swings
-25 cal bike
*One partner works, as one partner rests. if you have an odd number match them up with another Fire Fighter so rest time stays the same.
STRENGTH
5 rounds BACK SQUATS
-8 X 60% of max back squat weight.
*last round (5th round) max reps. Rest between rounds as needed. *increase your weight 5% from last weeks back squats.