Strength work done in workout gear and conditioning is ideally done with full PPE on, air optional.
A. Squat or Deadlift; 3 sets of 5 reps- add 5lbs to last time (yes I know we do either squats or deads every workout... you'll get stronger and possibly put some hair on your chest because of it!)
B. Bench Press; 3 sets of 5- add 2.5 to 5lbs to last time
C. 3x
Hand over Hand Sled pull- 10m heavy
*90s heavy stair climb or sled drag
90s rest
D. 3x
50' Sled chest press- heavy
90s one arm farmer carry- Switch hands at 45s, do weaker side first!
90s rest
*If doing stair climb full PPE and throw the standpipe pack on, no need to run just keep moving at a decent pace for whole 90s- try to end up at bottom of stairs.
If doing sled drags then wt. should be such that you can keep it moveing for the whole 90s, you can always speed up or add wt. if needed! Ideally you will also be carrying the hose-pack too so don't get too crazy with sled weight.
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