Stationfit

Upper Body Armor Builder:  (Light weight, high rep, and strict form)
Chest & Back
Triceps & Biceps

Row:
2000 meters in 10:00 (ending HR 120)

Stretched and done.

6 hrs of sleep was not enough to make up for being up for 36 hrs and a volume day.  12 hrs on the ambulance, then.....

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

Jump SQ:

50 reps @ 95 lbs

Raining and cold so no run today.  Will try and get one in tomorrow if I luck up and get on the engine.

Stretched and done.  

36 long hours on the ambulance with maybe an hour of sleep, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm.
4 mins @ 2x32kg; 5 rpm = 20 reps (ending HR 154 bpm)

ttl time/ reps:  12 mins/ 60 reps

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps

Jump SQ:
100 reps @ 95 lbs

Run:
1.25 miles in 10:11

Stretched and done.

36 hr shift, mix of fire engine & ambulance, then....

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Stretched and done.

Warmup

Run:
3 miles in 27:03

Stretched and done.

24 hr ambulance shift and still having congestion issues, then....

Warmup

LC:

5 mins @ 2x32kg; 5 rpm = 25 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

3 mins @ 2x32kg; 5 rpm = 15 reps

tt/ time/ reps:  12 mins/ 60 reps

Jump SQ:

100 reps @ 95 lbs

Stretched and done.