Warm Up:

DFD Dynamic Warm-Up



Pull-up bar or Modified Pull-up Station


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


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

Shoulders off the ground, legs off the ground. You should feel the crunch in your upper abs.

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