Fire Station Work Out - Thursday

Warm Up -

Combo Circuit - Lat Pull Down, Seated Row, Incline DB Press, Flat DB Press, Decline DB Press, 24 kb Box Squats - use tension technique for pulls and presses - both dumbbells start in high position, elbows locked, high tension, stay tight, tighten at top before lift, sniff at bottom, zip to exhale, then tighten again at top

Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left- high bench
Lat Pull downs - 10 x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
Alt Incline DB press - 30 lb DB - 10x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
Seated Row - 10x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left - low bench
Alt. Flat Press - 10x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
Lat Pull downs - 10 x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
Alt. Decline Press - 40 lbs - 10x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
Lat Pull Down - 10x
Box Squats - med ht - 24k Bell - 5 w/bell on right, 5 w/ bell on left
work out cut short due to alarm activity -

Training Note - did TGU's with 2 classes at Fairfield Strength