Warm up
Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips
Stamina 6 rounds, 90 sec each:
95 lb OH Carry for 100 feet
Conditioning for time:
Run 1 mile
50 x Lunges
50 x Burpees
100 x Sit Ups
100 x Push Ups
Run 1 mile
Abs 3 rounds:
15 x Crunches
10 x Side Bends
14 x Russian Twists
Athletic Firefighter 