Sunday 031217

Firefighter Ryan Sweder getting trains every day for the unknown and unknowable

Firefighter Ryan Sweder getting trains every day for the unknown and unknowable

#762
Minute 0-12
12 EMOTM Goal Work
*Pick a skill or movement you want to get better at and coaches will help you determine how many reps/weights to do per minute.

Minute 18 - 34 (16 Minutes)
1 Minute Stations:
1) 1 min Max Calorie Bike
2) 5 Strict Pull ups
3) 1 Min Max Bar Facing Burpees
4) 12 Hip Extensions

Coaches Note: Monday we have Handstand Push Ups. If you're wanting to work on them and are coming in Monday,, keep that in mind and consider working on something else.