Warm Up:

DFD Dynamic Warm-Up


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


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

Push ups / Incline Push up

Turkish Get Ups

Pike Pole Press (barbell, broom or mop)

If using a broom or mop, put the heavy side up

SCBA Bent Row

you can use a weighted back pack or similar item

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