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.


10 dumbbell / barbell thrusters

Run with 5 Burpees

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


10 dumbbell / barbell shoulder press

Run with 5 Burpees:

10 punisher hits (total hits on the sled)


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

Run with 5 Burpees:

30 seconds on the ladder mill


15 box jumps / box step ups

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