09
11 '16
Reminder: Pyro meet Friday at 6pm, don’t forget to sign in on the sheet by the white board
Swimming workout Saturday at 12pm
Remembrance day workout Sunday at 9 and 10. Free admission to all service personnel (Fire, Police, EMS, Military)
Goals 5min
Strength
Every 2min for 10min
Back squat 5-5-5-5-5 (Build to max)
METCON
10min AMRAP
15 wall balls
15 knees to elbows
30 double unders
