July 18th

Warm-up

Static Stretch

– Firemen carry 100m  and back

– 10 Straight-arm Plate sit-ups. (Holding 1 plate, Arms straight the whole set, arms go above head when in the sit up position.)

– Firemen carry 100m and back

– 20 V-Ups (hold plate in hands, Tap ground w/ plate, then tap toes w/ plate)

– Firemen carry 100m  and back

– 30 Plate Leg raises (On back, hold plate over chest, keep arms straight)

– Firemen carry 100m and back

– 40 V-up Hold w/ Plate Punches (tap chest w/ plate, then extended arms straight.)

– Firemen carry 100m and back

– 50 Plate Toe touches (On Back, Shoulder blades tap ground, then tap toes w/ plate)

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DB Split Jerks 4 sets of 5 each side

BB bent over row- 4×6 (moderate to heavy, focus on full range of motion)

DB over head press- 3×5 (moderate)

DB curl- 4×10 (heavy)

Shoulder sequence- 3×10 front raise, side raise, reverse fly.

#DB pullover- 4×6 (moderate, focus on full range of motion)

#Push up-4×10

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