Emergency Responder Health WODS
Fitness programs to be shared and to add variety to normal routines!
Thursday, October 24, 2019
QFE Weightlifting-Firefighter Fran
QFE Weightlifting
Warmup:
5 minute speed rope, bar mobility drill.
Lift:
3 sets at 70% 1RM
5 reps Muscle Snatch
5 reps Deadlifts
Finisher:
Firefighter Fran
21-15-9 reps
Pullups, Thrusters in gear, SCBA, mask w/3 hole adapter.
Running clock.
FIREFIGHTER FRAN VIDEO
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