“TRIFECTA”
GYMNASTICS
10min EMOM alt min
Handstand walk 20ft
Rope climb or pegboard
10min AMRAP
4 strict knees to elbows
6 hand release push ups
8 pistols
PYRO WEIGHTLIFTING
Overhead squats
5-5-5-5-5
**Try to make the first rep a snatch balance if you can
Split jerk
5-5-5-5-5
**Technique focus
Pendlay row
5-5-5-5-5
**Fixed weight
FIREBREATHERS
“HOTSHOT 19”
6 rounds for time:
30 air squats
19 power cleans 135/95
7 strict pull ups
400m run
**If you have Firefighting duty gear or a weight vest, wear it**
Note: The workout Rx is without duty gear or a weight vest
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.
