Warm Up:
DFD Dynamic Warm-Up
Equipment:
SCBA or like weighted object (25-30 #’s)
Dumbells or other (paired weighted object ie.. milk jugs, canned goods, two weighted bags)
Chair or bench
Barbell, Broom, or mop
Workout:
Upper Body Focus
Tabat Day
Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
You will perform 4 minutes of work at each exercise. With 20 second work 10 second rest ratio. After 4:00, move directly to the next exercise.
DB shoulder press / push press
Press 
Push Press
Push ups / Incline Push up
Push up 
Incline Push up
Turkish Get Ups
Pike Pole Press (barbell, broom or mop)
SCBA Bent Row
DFD Wellness 