Central PA Bravest

THE HARDEST 2 MINUTES OF THE DAY

     

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 Ups
  • Hose Burners








  •  

     

     One mile run in PPE......

     30 sit ups or crunches at the "donning
          station"

     Standing rows for 2 minutes

     2 minutes of tire strikes

     Hose stretch and retrieve two minutes

     High rise pack curls for 2 minutes

     The only rest is the time it takes to
          get to the next station

     Hose burners for 2 minutes

     Tire flips for 2 minutes

     Push Ups and Ladder Squat / Thrusts for
          2 minutes

     

     

     

     Walking Lunges 2 minutes

     SPENT!

     

     SPENT!

     Tire stretch and reverse drag two
          minutes

     READY TO START!