Wed. Aug 29/12

Strength:

A. Deadlift; 3 sets of 5 reps- use same wt for all 3 sets and only up the wt by 5-10# from last workout

B. Bench Press or Shoulder Press; 3 sets of 5 reps- add 2.5-5# from last workout.

C. In full turnout gear and on air:
Run through a whole bottle, constantly going through the stations until at least you hit the 1/2 way mark on your bottle:
- Farmer Walk- 100'
- Sled Drag- 50' forward, 50' backward
- Alternating Sledgehammer on big tire- ~20 reps

This is not a race, just do your thing and keep moving at a strong steady pace.  Rest as you need to, try to work with others at a consistent pace.

At the end of your bottle- either at the 1/2 way mark or when low air goes- practice using your webbing to drag victims, convert your partner's pack so that you can use it as a dragging tool etc.  If you need some ideas on what these look like check out the drags & carries ppt that Bill Cormack put together- should touch on some good stuff!