Crew workout! After a choice warm up (make it 5-10 minutes of cardio plus some dynamic stretches) try this circuit together. You can change the exercises if need be, or add exercises to make it longer.

40 sec of work / 20 sec of rest at each exercises – complete 3-4 rounds of all exercises:

  • Double Jack tire hits
  • Supermans
  • Lunges (forward, reverse, walking, etc)
  • Bear Crawls (substitute plank holds if crawling is not happening today)
  • Squats (extra credit: squat with a hose pack)

Work hard for your 40 seconds and use the rest to walk to the next station and rest. This workout can also be done as 30 sec of work / 30 sec of rest depending on your current fitness level. Need an added challenge? Do this one in your gear! Or in PT clothes with your SCBA bottle (just make sure your straps are on tight for the bear crawl!)

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