Hydrant Man

A simple one to fit in on a busy day... you should remember this one even though it's been a while. We're looking at about 30minutes + Abs

Warm up..!! And dynamic stretching /movement prep

 Take it easy (at least a little easy) and try and complete the # of Repetitions

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Jumping Squats    10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press      10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag      1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that’s 2

sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Medicine Ball       10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Toss with a

Partner

Ab Tabata x 3 rounds