Warm up
Strength
3 x 3 Squats
Conditioning 3-7 sets:
1 min Jumping Jacks
20 x Burpee Broad Jumps
10 x Box Jumps
1 min Jumping Jacks
20 x Jumping Lunges
10 x Box Jumps
1 min Jumping Jacks
20 x BW Squats
10 x Box Jumps
Endurance 3-7 sets:
1 min High Knees
1 min Plank
1 min Squats
1 min High Knees
1 min Plank
1 min Jab, Cross
Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball
Athletic Firefighter 