September '23

Fire Duty

(Beginner, Moderate & Advanced)

in bunker gear

12 Down Ups

25 Air Squats

don harness

25 Kettlebell Deadlifts

50m DB Farmers Carry

25 Step ups

25 DB Shoulder to Overhead

50m DB Farmers Carry

remove harness

12 Down Ups

Standards

* Down Ups: Chest & thigh to floor, stand to complete, no clap

* Air Squat: Squat to a medicine ball to maintain proper squat depth * Harness: Don and remove harness under stress

* Kettlebell Deadlift: Two hands on KB, straddled dead center

(1 KB) M: 53 lbs F: 35 lbs

* Farmers Carry: Deadlift weight, then walk (not run) @ 50% body weight (2 DBs)

* Step ups:  Step up on a 20” box. No weight. Alternate steps.

* DB Shoulder to Overhead: May use both hands to press weight overhead @

25% body weight (1 DB).