I decided to start the Tacfit Firefighter full body Clubbell workout. it looks like this....
Clubbbell Full Body Workout:
-Front Swing x 20 Repetitions
-Gamma Cast Squat x 10 Repetitions
-Clean to Order Squat x 5 Repetitions (Right and Left)
-Torch Press x 5 Repetitions
-Shoulder Cast x 5 Repetitions (Right and Left).
-Flag Press x 5 Repetitions
The goal is to complete 4 rounds in under 20 minutes.
Yesterday I started it but had a bit of pain my right upper leg so I stopped short.
Today I completed it in 15:57
I used 15lbs for everything except for the swings and the flag press, for those I used 25lbs