Full Body & Core QFE style

QFE Weightlifting

Warmup: 1 mile run
Lift: 
Snatch Balance & Overhead Squat 
-1 Snatch Balance/1 Overhead Squat 
- Start with Barbell 
-Increase by 10lb each set until you reach 75% 1RM
-3 sets of 2 Snatch Balances/2 Overhead Squats @75%
Deadlifts 
-4 sets of 4 reps at 75% 1RM
-start with 55%1RM
-4 reps, Increase by 20lb till reach 75% 1RM

Finisher: 10 min AMRAP 
-25 Alternating Battle Hose
-10 Hanging knees to elbows 
-REPEAT
#scffit #publicsafetywellness
@erhfrog
Snatch Balance Overhead Squat

3 Tens Equals 30

Today’s burner
3 Tens Equals 30
-10 reps with Left arm Muscle Snatch
-10 reps with Right arm Muscle Snatch
-10 Abdominal Roll outs
-30 second Plank Hold 
*Repeat AMRAP for 20 minute Cap*

The storage room was 20 degrees hotter than the 85* temp outside
* Reminds me of some old buddies from Johns, “hitting it hard, from the yard!”

#scffit #publicsafetywellness #firefighterfitness #lacksbeachservice @erhfrog