Palm Beach Gardens Fire Rescue
Health & Wellness

November 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
x 20
add ER at top of movement
hold on for balance
x 20
soleus stretch
x 10
add weight
prone over bench
1 min
bend knees
30s each
top UE/LE raise
on knees

BUDDY/ TEAM HIIT - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
1 min each x 4 cycles
box jump
1 min each x 4 cycles
drop ball instead of OH slam
1 min each x 4 cycles
can sub w/ sled
1 min each x 4 cycles
deep squat hold
1 min each x 4 cycles

Cool Down

Exercise Dosage Progressions Modifications
Walk to lower HR
5 min PRN
1 min B
1/2 kneeling
Lizard OH reach
10s x 4
prop on elbows
no OH reach
1 min B
hold rack and pull
1 min B
1 min
bend forward

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