Palm Beach Gardens Fire Rescue
Health & Wellness

September 2021 Workout 2

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.

Warmup:

Exercise Dosage
Cardio of Choice
5 Minutes of Low to Moderate Intensity
x 10 BUE
2 x 15 sec BUE
x 20 both legs
x 15
x 15

Main Workout:

Exercise Dosage
45 sec work / 15 sec rest cycle through three times
DB snatch (alternate UE)
45 sec work / 15 sec rest cycle through three times
Hex Bar Hold
45 sec work / 15 sec rest cycle through three times
KB OH Farmer Carry
45 sec work / 15 sec rest cycle through three times
Box step up to step down
45 sec work / 15 sec rest cycle through three times
1/2 kneel battle ropes (RLE 1st / LLE 2nd)
45 sec work / 15 sec rest cycle through three times
Oblique med ball over shoulder toss
45 sec work / 15 sec rest cycle through three times
Lateral lunge to BOSU (dome up)
45 sec work / 15 sec rest cycle through three times

Cool Down

Exercise Dosage
Walk until HR controlled
as needed 1-5 minutes
5 min
Foam roll back/shoulders
5 min

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