Warm Up:

DFD Dynamic Warm-Up



Bunker Pants (ready position)

Bench or Chair


Upper Body Focus

Super Set

  • Bent Rows (utilize SCBA or like weight) 3 sets x 20 reps
  • Superman Holds 3 sets x 10 reps (3 second hold at top)

Single Arm Off-set Bench (or Chair) Press (SCBA or like weight) 4 sets x 10 reps each side

Super Set

  • Curls (Bunkers pants in one hand, SCBA in other. Switch hands each set) 4 sets x 8-10 reps
  • Triceps Extension (SCBA or like weight) 4 sets x 8-10 reps

Pike Push-up 3 sets of 6-8 (these are not easy)

Elbows go towards thighs to 90 degrees, head goes forward between hands

Pike Hand stand hold (accumulate 5 minutes/ no more than 15 seconds rest at a time)


HIIT 13:30 Run, Row, Bike, or Stairs

:30 all out/ 1:00 recovery Pace

Core Stability:

Boat holds and side to sides

4 rounds

1:00 Boat hold

30 side to sides (15 each side)

1:00 rest

Can be performed with or without weight. Work to keep feet elevated.

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