Workout #36

“I have no ambition in this world but one, and that is to be a fireman. The position may, in the eyes of some, appear to be a lowly one; but we who know the work which the fireman has to do believe that his is a noble calling. Our proudest moment is to save lives. Under the impulse of such thoughts, the nobility of the occupation thrills us and stimulates us to deeds of daring, even of supreme sacrifice.”

kiwichief Chief Edward F. Croker quotes ()Irish born AmericanFirefighter Chief of Department, FDNY (1899-1911), 1865-1951) Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint 3x45sec x5 x6 x5 45sec 20sec 15sec Jog Back Back Extension Seated Russian Twist V-Ups 4x22 4x22 4x22 DB Step-Up DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys 3x5 8.5.5 3x6 10.10.8 3x8 3x10 Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.