In gear on air on treadmill

 30:00 walk in full gear. 

2.13 miles. 

18:00 minutes on air walk @ 3000psi

1.4 miles

A triplet and bag work

 5 rounds:

400m treadmill run

21 kbell swings 53#

12 rope pull-ups

19:16

30:00 of sidekicks and front kicks 

Bag work + extra

 100 burpees 5:47

100 kbell swings 53# 4:00

100 kbell press 35# 3:00

100 kbell curls 15# 3:00

100 sit-ups 4:00

30:00 kicks and combos on the bag

9/11

 Stair climb at the FWFD training tower

7 floors.  Full gear 

17 rounds +

48:28

Mtb with my boys

 River legacy trail 8.5 miles 

Treadmill run

 9 miles 1:18:00

8:40 pace 

At home

 20 minutes of front kick, side kick, round kick

25-20-15-10-5

Sandbag deadlifts

Sandbag bent over rows

Sandbag power cleans

100 sit-ups