Warm Up:

DFD Dynamic Warm-Up




Total Body


Workout should be completed with as little rest as possible. Each number of specific exercise completed before moving to next exercise. As always, the exercises should be performed in the order listed below.

40 Overhead Walking Lunges (SCBA held upright overhead)

30 Sumo Deadlift Highpull

Use SCBA or similar weight

20 Weighted Sit ups

400m Sprint then…

20 Weighted Sit ups

30 Sumo Deadlift Highpull

40 Overhead Walking Lunges

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