Strength and Conditioning
"Hotshots 19"
6 rounds for time
30 Air squat
19 Power Clean 135/93
7 Strict Pull-up
400m run
*30 min time cap
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Accessory Work.
:40 weighted plank (as heavy as possible)
15 DB Overhead Tricep Extension
20 Russian Twist (L+R=1) 30/20
Controlled movement on the accessory work)
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Cardio Core 9am
Every 9min. X 4 Rounds (36 min)
400m Row
400m Run
12 Toes-To-Bar
12 Burpee Box Jumps 24/20"
12 KB Goblet Squats 53/35
*Advanced can go for the 70/53lb Goblet Squat and/or the 30/24" Box