“Fireman’s Ladder”
200M RUN
10 pullups
15 pushups
20 air squats
200M RUN
15 pullups
21 kettlebell swings (53lb/35lb)
400M RUN
50 wallballs (20lb – 10ft target/14lb – 8 ft target)
400M RUN
21 kettlebell swings (53lb/35lb)
15 pullups
200M RUN
20 air squats
15 pushups
10 pullups
200M RUN
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