Warm Up:

DFD Dynamic Warm-Up



bunker pants and boots in ready set-up


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)


12 minutes Run, Row, Bike or Stairs

:30 all out/ 1:00 recovery pace

Core Stability:



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