Difficulty level: 7/10
Special notes: Two weeks in a row of new movements. What can we say we are just trying to keep you guessing. Wall walks require a certain amount of balance and can be very difficult. Try to do the first two rounds unbroken. If not, then decrease the air squats by 10-15 reps.
Weight: Body weight
Goal: 4-6 rds
Substitute: Try the wall walks in warmups. If you have a hard time, then do plank to pike walks or plank to walk on box walks. We will post a video on how these are done.
Difficulty level: 6/10
Special notes: Ring dips are a new movement we haven’t programed yet. These can be difficult for some people especially in this volume. Try and be consistent on the run portion of the workout. Everyone runs at the same time. Then break the dips and pullups in manageable chunks. But one person needs to be wall sitting while the other works. If you have some more experience with high intensity workouts, then this is a great workout to wear a vest.
Weight Body weight
Goal: 25-30mins
Substitute. If you can’t or don’t have rings for dips use a bench or a box. If you don’t have a pull up bar, then sub DB rows with a heavy DB or do renegade rows left right equals one rep.
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