4.14.20

Warm Up:

DFD Dynamic Warm-Up

Equipment:

SCBA

Chair or Bench

Timer or Stop Watch

Workout:

Lower Body Focus

50’s

You have 2:30 to perform as close to 50 reps as possible of the following exercises. Rest 1:00 between exercises. Record your total reps for each exercise. If you get to 50, rest 1:00 and then move on to the next set of 50.

  • 50 forward lunges (done with SCBA on, or holding dumbbells or other weighted objects.)
  • 50 SCBA Thrusters
  • 50 Box Jumps (chair or bench)
  • 50 Deadlifts (SCBA or heavier weight filled bag)
  • Glute Bridges
Forward lunge
Butt Down Chest up

Stand all the way up at the top

Deadlift

Glute Bridge

Core Stability:

Spider Man Crunch 4 sets of 25 reps each side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close