Workout #9

Phase III – Evacuate

RIT will carry down firefighters out of the building via the same route used to come in. RIT members will have to share the burden of carrying both members.

Phase III – Evacuate

For a two person team:

10 rounds of

Fireman’s carry your partner 100 meters

25 body weight squats (both members) (not your own body weight your partners)

Once each member of the team has done this – it will count as 1 round

For an individual:

4 Rounds of:

400 Meter 50lbs Sand Carry (alternates: Suit case carry: 20#DB / 25#DB / 30#DB or 1 - 50' section of 3" hose)

50 Squats with Sand Bag (alternates: Air Squats, 1-50' section of 3" hose, DB Squats, or Front DB Squats: 20#DB / 25#DB / 30#DB)

Remember to gauge all your workouts as needed. Work smart!