Stairs Prep
Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
Bunker pants and boots in ready set up
20″-24″ step
Weighted Backpack/bag
Workout:
Get To Steppin’
Work rounds: Step ups performed in Farmer carry style (utilizing bunker pants and SCBA or similar weighted objects.) Pace as though you are climbing to get to the fire floor (as fast as possible)
Rest Rounds: performed without farmer carry at a recovery pace
Complete 3 rounds of the following:
Work Round: 3:00
Rest Round: 3:00
Work Round: 2:00
Rest Round: 200
Work Round: 1:00
Rest Round: 1:00
50 Feet Bear Crawl Drags (forwards and backwards)
DFD Wellness 