Did your 3 sets of 5 Bench Press for the day??
Good, here we go:
Full gear and on air-
Flight of stairs with Standpipe Pack and hand tool of choice (halligan preferred)
5-10 Kneeling Lateral Chops on big tire
50' Prowler Push
50' Prowler Pull back to start (put webbing or sled strap on prowler to pull backward to start)
Restart rotation every 3-4 mins for full air bottle. While waiting to re-start focus on controlling your breathing, if you have a HR monitor see if you can get your HR back down below 120bpm before restarting.... should be easy at first but if not able then consider stopping as you might not be recovering adequately between sets.
Rotate so that when someone is working there is no waiting for the person ahead of you.
The weight on the prowler will vary but ideally it will be tough but you should be able to complete each round without failing- think dragging charged hose forward then dragging victim backwards.
At low air, once you have went through an SCBA thong conversion + hasty harness on a partner + drag about 20' (don't forget your hand tool) then practice putting balaclava up over mask hole simulating running completely out of air.
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