AMRAP (as many rounds as possible) within 20 minutes. Record number.
* Ascend tower then descend tower at moderate to fast pace. (96 steps total, if you don't have tower)
* 10-overhead Squats (with roof ladder)
* 10-tire flips (average fire truck tire, flip 5 times down, 5 times back)
* 10-tire strikes (over head strikes, 9lb shot mallet or sledge hammer)
REPEAT
Attire for circuit: shorts, t-shirt, gloves, SCBA, and if you get frisky, mask with 3 or 4 hole adapter.
If you do it with mask, remember, you may need to remove or slow pace if your not used to it.
** As always, remember to consult your physician before starting a new exercise regiment and/or diet. Also if changes occur in health due to injury or illness.
