August 5, 2019

Strength

Shoulder Press (5x5 @ 78%)

After warm up, perform five sets of five reps at 78% of your 1RM. Perform 10 chin ups after each set.

performance/fitness

Mann Gulch Fire Drill (AMRAP - Reps)

"Mann Gulch Fire Drill"
Tabata Air Squats
Tabata Push ups
Tabata Lunges
Tabata Sit ups
Tabata Mt. climbers

The Mann Gulch fire was a wildfire reported on August 5, 1949 in a gulch located along the upper Missouri River in the Gates of the Mountains Wilderness (then known as the Gates of the Mountains Wild Area), Helena National Forest, in the U.S. state of Montana. The fire covered 3,000 acres in ten minutes, claiming the lives of 13 firefighters, including 12 smokejumpers.