Warm Up:

DFD Dynamic Warm-Up



Chair or Bench

Timer or Stop Watch


Lower Body Focus


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


Glute Bridge

Core Stability:

Spider Man Crunch 4 sets of 25 reps each side

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