Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA
Pull-up bar or Modified Pull-up Station
Workout:
Upper Body Focus
Super Set
- Tall Kneeling 1 Arm SCBA Press 4 sets x 12 Reps (each side) (Fast up, :10 second lower)
- SCBA Pull-Overs 4 sets x 20 reps
Super Set
- Chin ups (reverse grip from pull-up) (body weight or with SCBA on back) 3 sets x 12 reps
- Static Chin Up hold 3 sets / hold to failure (failure is when you can no longer hold your chin above the bar)
- Rest :90 between super sets (do chin ups, then do static hold, then rest)
Push ups 4 sets of…
5 wide, 5 diamond, 5 staggered (switch front and back arm each set)
SCBA strangle hold Accumulate 5:00. 10 burpees every time you take a break
Cardio:
HIIT 15:00 Run, Row, Bike, or Stairs
:30 all out/ 1:00 recovery Pace
Core Stability:
Superman / Hollow Rock
10 rounds
:30 Superman hold, roll right into :30 Hollow Rock hold
DFD Wellness 