Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
Pull-up bar or Modified Pull-up Station
Workout:
Upper Body Focus
Tall Kneeling 1 Arm SCBA Press 4sets x 12 Reps (each side)
Chin ups (reverse grip from pull-up) (body weight or with SCBA on back) 3 sets x 6-8 reps
Push ups 4 sets of…
5 wide, 5 diamond, 5 staggered (switch front and back arm each set)
SCBA strangle hold Accumulate 5:00. No more than 30 seconds rest
Cardio:
HIIT 12:00 Run, Row, Bike, or Stairs
:30 all out/ 1:00 recovery Pace
Core Stability:
Spider Man Crunch
4 rounds
:30 right side, :30 left side :30 rest
DFD Wellness 