Mash Up
Workout 60
Start with a treadmill warm up by running 1 mile at an easy pace.
Phase 1: 5 Rounds of:
30 seconds on, 90 seconds off at 10 mph with 10 percent incline
Phase 2: 7 Sets of 7 front squats with heavy dumbbells. Ex 60lbs
Phase 3: 5 Sets of 10 pushups. Every set is a different variation of pushup targeting different parts of the chest and arms. Ex. Diamond, plyo, hand release, wide, ring.
Why: Not everything on the fire ground happens the way you might think. Why should a workout be any different? The run is meant to be challenging, but use your discretion before you get shot off the back!
Suggested Time: 45 minutes or less
