Stairs Prep

Warm Up:

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.

Hold your “single” object in both hands like a goblet squat. Use your legs to drive up. Extend arms and object overhead.

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.)

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