Sunday, September 28, 2014

48 hrs of Fire and EMS; one fire during the shift.  Then.....

Walk:
2.5 miles with pups and wife

Warmup

LC: (3-5 mins rest between ea)
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps

Ttl:  9 mins/ 54 reps; avg HR 162 bpm

Run:
1.5 miles untimed

Stretching





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