LEG BLAST

Saturday morning workout:
Leg Blast

Warmup:
5 min speed rope

Lift: -Back Squats (reps 10-8-6-4-2-10)
10 @ 135 lbs
8 @ 225
6 @ 275
4 @ 315
2 @ 365
10 @ 225
- Deadlifts (4 sets of 5 reps)
@ 225, 275, 295, 315

Finisher: AMDAP
(As Many Drags As Possible)
 - Dummy Drag as far as possible
- Drop rest 30 sec
- Repeat

Running clock for max time of 10 minutes ** Did mine in Bunker cost, helmet, gloves, boots, and Scott SCBA


If you don’t have a Rescue Dummy, Drag whatever you can grab for weight and resistance.
LEG BLAST video link

Never Stop!

Today’s Workout
 “Never Stop”

Never stop trying to improve, never stop working harder, never stop remembering those who sacrificed the most. 

Warmup:

 Bar Mobility Drill and Speed Rope

Lift: AMRAP on sets

- 1 Power Clean/2 Front Squats 

- Increase by 10lb each set (5lb plate per side) 

till unable to complete set

Finish with:

- 10 Hip Thrusts for 4 sets

(Use last weight failed with)

#scffit #charleston9 #firefighterfitness #publicsafetywellness @erhfrog