Difficulty level: 3/10
Special notes: If you’re new to high intensity workouts this is a great beginner one. The bike might be a bit much. Decrease it by half if you’re new here. As soon as your done with the swings get straight into the bike resist the urge to take a break. Start moving it doesn’t have to be fast just move. Catch your breath and then speed up.
Weight: 50-70lbs KB
Goal: 12-14mins
Substitute: Run 800 meters if you don’t have a bike. Do DB hang snatches if you don’t have a KB.
Difficulty level: 2/10
Special notes: If you’re new to high intensity workouts this is a great beginner one. The bike might be a bit much. Decrease it by half if you’re new here. As soon as your done with the swings get straight into the bike resist the urge to take a break. Start moving it doesn’t have to be fast just move. Catch your breath and then speed up. One person resting while the other works. Break it up any way you want.
Weight body weight
Goal: 24-28mins
Substitute. Run 1600 meters if you don’t have a bike. Do DB hang snatches if you don’t have a KB.
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