Palm Beach Gardens Fire Rescue
Health & Wellness

December Workout

Important: Warm Up!

See our Universal Department Warm-up Prior to beginning this or any other workout.

Do this exercise for 1 round for time.

Run:

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

10 dumbbell / barbell thrusters

Run with 5 Burpees

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

10 dumbbell / barbell cleans (from the floor to shoulder)

  • Uneven kettlebell farmers carry
    (50 ft down and back)
  • 10 Goblet Squats
  • 10 Push Ups

Run

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

10 dumbbell / barbell shoulder press

  • Run
    (distance should take between 1:30 to 2 mins to complete)

Run with 5 Burpees:

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

10 punisher hits (total hits on the sled)

Run

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

10 ceiling breach / pulls ( up and down =1)

Run with 5 Burpees:

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

30 seconds on the ladder mill

Run

  • 1 lap around the station
    (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

15 box jumps / box step ups

As always, adjust reps & weights to your fitness level.

Disclaimer:

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

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