Archive for the ‘rescue dummy workouts’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

barbarian pull overs x 20 reps

fence jumpers x 20 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

rescue dummy shouldering set up and light practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (1 round)

Russian sit up x 1 reps

Russian push up x 1 rep

Zercher sandbag  squats x 20 reps