“Talk To Me Goose”
2 ROUNDS – 3 person teams
Station #1 – Rescue Sprint – 6 minutes (set a goal of 6 sprints each)
- Sprint 50′
- Drag 165# sled backwards 50′
- Sprint back and tag out
Station #2 – 200m High Rise pack run – 6 minutes (set a goal of 2 runs each)
- Grab a high rise pack and run 200m then tag out
Station #3 – Fire Brigade – 6 minutes (set a goal of 12 rides each)
- Teams push/pull and ride sled for 50′ sprints
- rotate position every 50′
Do it all again!
Fire Factory Strength
Pit Crew Back Squats
- One team member performs an empty bar back squat. Each rep, the other two team members load a plate on either side and reps are performed every time plates are added.
- When no more reps can be performed, plates are gradually removed as lifter moves back down ending with an empty bar.
- Rotate through.