Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
Pull-up bar or Modified Pull-up Station
Workout:
8 Rounds
200m Sprint
6 Pull-ups (or) 12 chair row Pull-ups
12 SCBA Squat Thrusters
Cardio:
20 minute slow Jog 9:30/mi pace
Core Stability:
Bird dogs
4 rounds
15/side
DFD Wellness 