Workout #8

Phase II – Extricate

Heavy furniture and beams will need to be moved to access and then free the down firefighters. Minimal first aid can be given prior to moving, but it must be done quickly to minimize the possibility of another incident.

4 Rounds of:

10 Deadlift (95lbs – light / 115lbs – medium / 135lbs – heavy)

10 Knees to Elbows

4 Rounds of:

10 Overhead Squat (PVC pipe, wood dowel– light / 30lbs- medium / 45lbs – heavy) If you've never done them start with PVC pipe, wood dowel.

10 Kettlebell Swings (15lbs – light / 25lbs- medium / 35lbs – heavy)

Choose one of the 2 exercises listed:

30 Clean and Jerks (45lbs – light / 55lbs – medium / 65lbs – heavy) if you know how to do them.

If not,

30 Deadlifts and Shoulder Press (45#, 55#, 65#)

Remember do what you can. Be smart about your workout!