Workout #39

“Firemen are going to get killed. When they join the department they face that fact. When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work. They were not thinking of getting killed when they went where death lurked. They went there to put the fire out, and got killed. Firefighters do not regard themselves as heroes because they do what the business requires.”

kiwichief Chief Edward F. Croker quotes ()Irish born American Firefighter 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 rest 45sec 20sec 15sec Jog Back Back Extension Seated Russian Twist V-Ups 4x22 4x22 4x22 DB Step-Up Jump 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.