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
Core Stability:
Spider Man Crunch 4 sets of 25 reps each side
DFD Wellness 