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LESSONS FROM THE FIRE
"Lessons from the Fire"- Mike writes out lessons learned about fitness needs, in this case, from the Fire/Rescue world.
Biceps are functional. No nevermind, I hate that word. "Functional" has been…Continue
(1) 5 Rounds:
10 Waiter Lunges (5 each leg) with 2 KB's or 2 DB's- go as heavy as you can handle
(2) 4 Rounds:
1-2-3-4 Presses with 2 KB's OR 2 DB's
5 Front Squats with the kb's/db's
(3) 3 Rounds:
2 Minutes Plank position
1 Minute Side Plank- Left
1 Minute Side Plank- Right
The Iron Cross Pull is a progression towards the gymnastic move, the "iron cross". A gymnast can hold himself in this "crucified" position from gymnastic rings with very well developed upper back and shoulder strength.