3.19.20

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

Use your SCBA in place of dumbbells

Cardio:

20 minute slow Jog 9:30/mi pace

Core Stability:

Bird dogs

4 rounds

15/side

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