Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
bunker pants and boots in ready set-up
Workout:
10-1 laps
1-10 Burpees
Farmer Carry (boots in one hand, SCBA in other)(1 lap= 50′)
Burpees: (full range of motion is chest to ground, clap with hands overhead feet off the ground)
Cardio:
12 minutes Run, Row, Bike or Stairs
:30 all out/ 1:00 recovery pace
Core Stability:
V-UPs
5-10-15-20-20-15-10-5
DFD Wellness 