DFD Dynamic Warm-Up
Full Bunkers and SCBA
20″-24″ step, bench, box or chair
Any single object weighing between 30-40 lbs
Complete 500 step-ups (in full gear with SCBA)
Every minute on the minute perform 3 Squat Thrusters using your 30-40lb object.
Report your total time to complete 500 step ups.
(tip: set a reoccurring timer for 1:00. Every time it goes off, stop stepping, grab your object and do your thrusters, then get right back to your step ups.)