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Normally me and a few other guys do hose circuts. do each circut for 3 minutes then take one lap around the building then to the next circut.
Circut 1: roll and unroll hose as many times as possible
Circut 2: do pushups on a pony section.
Circut 3: without jumping, using strictly arm and shoulders, lift a roll of LDH straight up and over our heads with our arms locked straight out
Circut 4: lay on our back, put the roll straight above you, press it once, then twist left and right to work your abs.
Circut 5: Hold the roll out in front of you and do squats with it.
Circut 6: hold the roll over your head and bend at the elbows lowering the roll behind your head.
Do about 4 of those and youll be feeling it. If you really want a workout, do it in your full PPE and SCBA.
east coast, Ill run it past a few of the guys and see what they say, that sounds fine by me, i just wanna run it past them and get some feedback! ill let you know though
Hey let me know if we can post it I want to get up on our site send us photos of your Station working out.
info@shiftwod.com
shiftWOD.com works around these workouts. Visit our site and send us some workouts of the guys at the station so we can post it on the site.
info@shiftwod.com
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