So today there is no designated strength movement if you are following the program laid out. So if you are following the program get a good warm up and a bit of a dynamic stretch session in then get geared up for some fun.
If you are only following this on work days then I suggest you give the 3 sets of 5 squats a go to start you off- only add 5-10 lbs to last time and these should not be max lifts or even near max. Technique is king, strength will come.
On Air:
Rounds of
30 ft prowler push
10 Sledge chops- standing chop to tire on ground
30 ft prowler pull (rope attached to prowler to use upper body to pull back to starting position, hand over hand)
Rest while others working, weight on prowler should be limited to what you can pull on rope.... be sure to individualize weights so each person gets some good work in but does not over-exert themselves.
Continue until first low air alarm whistles at which time take turns beign victim.
In teams of ideally 2 simulate searching for downed FF and then:
- Convert SCBA using Thong Technique
- Use victim's webbing for Hasty Harness
- Move victim to stairs and up 1 flight of stairs
Each working member has a tool at all times and both must not stand up until on stairs.
Have fun.
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