Below is a great workout which can resemble the physical capacity of a typical structure fire.  As we all have experienced, a lot happens in the first 10-15 minutes, and a lot happens fast!  Academy 16-1 gave it all they had and pushed through the 5 sets.  Give this one a try at the station with your crew.

Workout:
Complete the following 5 sets with exactly 2 minutes rest in-between.
Each second and rep counts towards your score
1. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Dead hang for max seconds
2. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max burpee in 45 seconds
3. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max line runs in 45 seconds
4. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max pushups
5. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max jumping lunges in 1 minute

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