Firehall Workout – 1

Lion’s Den

Workout 1

For Time

300 Weighted Step Ups

Pick your desired weight and don’t quit!

*Suggested weight is 2 – 25lb dumbbells with or without SCBA. Box height for step ups should be 24/20 inches.

Scaling: Lower or remove the weight if needed. If volume is the issue, reduce the reps to 200 or plan rest periods. If box step up height is the issue, pick a box that is a lower height or stack plates to your desired height.

Buy in: 100 Ground to overhead plate touches

Workout Tips: Don’t burn out too quickly. Maintain a steady pace and remember to breathe.

Suggested time: 15 minutes or less