3MJR
WARM UP
HCSP
RUN WITH WEIGHT
HSH
SDHP
CHOPPERS
12 MIN
WORK OUT: FIRST RESPONDENTS FIREMAN WORK OUT:
HEAD TO THE HILL WITH 2 DBs AS CLOSE TO YOUR BODY WEIGHT AS POSSIBLE. JUST GETTING TO HILL SHOULD BE A CHALLENGE
2 HILL RUNS (NO WEIGHTS)
FARMER CARRY WEIGHTS UP THE HILL…20 SEC ON 10 SEC REST
UP AND BACK DOWN THE HILL
THEN:
1 HILL RUN (NO WEIGHTS)
THEN:
OVERHEAD WALK UP AND DOWN HILL WITH ONE DB
STOPPING AT EACH POLL FOR 10 SQUATS
THEN:
1 HILL RUN (NO WEIGHTS)
THEN:
BRING WEIGHTS BACK TO GYM
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