athleticfirefighter.wordpress.com
04 Jul 17
Warm up Strength 5 x 5 Bench Press + Pull Ups 5 x 10 DB Fly 5 x 10 DB Row Stamina 20 min: Farmer’s Carry AFAP @ 70 lbs KB When you drop the KB, perform 10 x KB Swings Conditioning 7 x 50m Wei…