Thursday, May 10, 2012
This circuit starts with a one mile run in PPE with no SCBA.
After the run come into the donning station and do 30 sit ups or crunches. The
SCBA is then donned which starts the 10 station circuit with a two minute
rotation between stations.
4”
supply hose stretch and retrieve
Tire
stretch and reverse drag
Tire
strikes
Tire
flips
Standing
Rows with humat valve or bucket
High
Rise rack curls
Ladder
Squat Thrusts
Walking
lunges
Push
UpsHose Burners
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| One mile run in PPE...... |
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| 30 sit ups or crunches at the "donning
station" |
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| Standing rows for 2 minutes |
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| 2 minutes of tire strikes |
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| Hose stretch and retrieve two minutes |
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| High rise pack curls for 2 minutes |
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| The only rest is the time it takes to
get to the next station |
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| Hose burners for 2 minutes |
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| Tire flips for 2 minutes |
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| Push Ups and Ladder Squat / Thrusts for
2 minutes |
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| Walking Lunges 2 minutes |
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| SPENT! |
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| SPENT! |
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| Tire stretch and reverse drag two
minutes |
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| READY TO START! |
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