Warm Up:

DFD Dynamic Warm-Up




20 minutes: As Many Rounds As Possible

15 SCBA Strangle Squats (arms holding pack in front eye level)

10 Body weight push-ups (Chest to ground at bottom/ arms fully extended at top)

5 Chair or Bench Dips (legs extended/ SCBA pack in Lap)


12 minute jog 9:00/mile pace

Core Stability:

1:30 plank (arms extended, center plank, head shoulders and glutes in proper plank position)

1:30 rest

1:00 plank

1:00 rest

:45 plank

:45 rest

:30 plank

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