Burpees, Beach-Flag Suicides:
* Place a flag every 10 feet up to 100 foot mark
* 10 burpees every-time you return with flag
* Start timer and mark your time
* Running clock.
-10 burpees
-sprint 10 feet, grab first flag, sprint back
-10 burpees
-sprint to 20 foot mark, grab flag return
-10 burpees
-30 foot sprint, grab, return
-40, same, and so on.....
-10/50, 10/60, 10/70, 10/80, 10/90, 10/100
Continue doing 10 burpees and sprinting to next flag grab and return
#oceanrescue #scffit
#firefighterfitness #publicsafetywellness @erhfrog
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