Main Set:
L3:
- 4 x 15 Over Head Squats (50% BW) rest 30 secs between sets
Then...
- 10 min Kettle Bell snatch test
L2:
- 2 x 15 Over Head Squats (50% BW) rest 30 secs between sets
Then...
- 5 min Kettle Bell snatch test
L1:
- 2 x 10 Over Head Squats (30% BW) rest 30 secs between sets
Then...
- 3 min Kettle Bell snatch test
*Snatch Test: Snatch the Kettle Bell as many reps as you can in the allotted time, switch hands as needed.
Today we will lay to rest one of our Brothers, Captain Ray Mercado. Ray was my very first senior firefighter and for the lessons he taught me, I owe him my life. Rest In Peace Ray. God be with you 'til we meet again.
Train Hard, Be Safe
Rayne
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