this was, in all honesty, my first REAL workout with the fire hose. it KILLED me. turned my arms and shoulders into jelly and made my lungs feel like i was breathing fire.
3 rounds. 4 sets each round of 30 seconds on full intensity, 1 min rest
R1
alternating
Active Rest
2 sets of 10 second dragon flags.
R2
in-n-out
Active Rest
2 sets 10 scissor leg crunches from Bullet Proof Abs
R3
Up-n_down (horse reigns)
After this- destroyed.
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