First Responder & LEO Team WOD

Individual Warm up
Breath Hold Ladder
15, 30, 45, 60sec

3min Bobs w/ front and back flip
25m UWC
25m Dumbbell walk
.
Team WOD (teams of 2-4)
Round 1
5min AMRAP
20x Air Squats
10x Push-ups
25m UWC
25m Sprint

Round 2
5min AMRAP
20x Med Ball Slams
10x Gutter-ups
25m Buddy Drag Each

Round 3
5min Brick tread
• retrieve a brick from the bottom of the pool and then tread with the brick out of water for 15sec. Then pass it to teammate so they can bring it down to the bottom then tread.

Finisher
Buddy rescues into a 25m tow.
150m Team brick push

Programmed by: DEF Master Trainer @rick.briere

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.