During this years annual SCSFA Conference we had morning PT. Here's one of the sessions:
Warmup with the dynamic stretch from SCFFIT video http://vimeo.com/68206250
FFGB: there are 5 stations. FF performs as many reps as possible at that station for 1 min, then moves to the next station. This continues for the 5 stations (6 min total). Then 1 min rest. Repeat this 2 more times. Total of 3 sets of 5-1min stations. Cool down static stretching at conclusion.
Station 1: Tire Strikes (horizontal vent simulation) - 1 min
Station 2: Step Ups (24" inch box or bench) - 1 min
Station 3: Battle Hose (2 one inch and 3/4 hoses) - 1 min
Station 4: Sumo Deadlift Highpull (25lb kettle bell or dumbell) - 1 min
Station 5: Forward drag, backward drag, rope pull
( use 45lb rolled LDH attached to 75' of rope, run with a forward drag-weight behind you holdin rope at 40' mark, turn at 100 foot mark an wrap rope around waist quickly and drag backwards-rope at end. This way you get back with 70 feet of rope left and weight that far off, start pulling weight to you-seated or standing. Repeat. 1 min
Move from station to station as quick as possible since clock doesn't stop on the minute. You just move each minute till all 5 stations are complete then rest 1 min. The weights can be adjusted to individual preference and abilities. Make it as hard or easy as you need to. Just try to keep moving throughout entire circuit for 3 sets.
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