Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
Bunker Pants (ready position)
Bench or Chair
Workout:
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)
Pike Hand stand hold (accumulate 5 minutes/ no more than 15 seconds rest at a time)
Cardio:
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
DFD Wellness 