Select Page
  • FFR RED FRIDAY CIRCUIT
    MAX ROUNDS 20 MINUTES OF:
    • A) BAND PULL THROUGHS X20
    • B) VALSLIDE MAN MAKERS ( 1 PUSHUP x 4 MT CLIMBERS) X10
    • C) MB RUSSIAN SLAMS X10EA SIDE
    • D) FROG JUMPS X20
    • E) KB LUNGE CHOPS SLASHER X10 EA SIDE
    FINISHER
    • 4 TEAMS FINISHER
    • 1 DECK OF POKER CARDS BROKEN UP INTO 4 PILES OF 12 CARDS IN EACH PILE
    •  IN A 40 YARD DISTANCE, PLACE CARDS AT THE CENTER (20 YARDS) AND PLACE TEAMS 20 YARDS AWAY FROM THE CARDS
    • AS THE CLOCK BEGINS, 1 TEAMMATE WILL SPRINT AND GRAB A CARD,BRING IT BACK TO THE ENTIRE TEAM  WILL PERFORM THE EXERCISE AND REPS ON CARD. FIRST TEAM DONE WITH ALL 12 CARDS FIRST, WINS.
    CARD NUMBERS AND REPS
    SPADES = SQUATS
    CLUBS = SITUPS
    HEARTS = JUMPING JACKS
    DIAMONDS = PUSHUPS
    CARD # 2-10 = 2-10 REPS
    J,Q,K,A = 15 REPS
    JOKER = 20 FULL BURPEES

become a fit first responder today

$20 A Month. Your first 20 days are free.

Sign Up Now