Warm Up:

DFD Dynamic Warm-Up



Pull-up bar or Modified Pull-up Station


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


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

knee to elbow, then leg back, toe touch, then knee to elbow

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