Fire Truck Crash...Check this out.

Check out what happens when a fire truck does not stop at a red light. Every law in the country requires emergency vehicles to stop at red lights and stop signs before proceeding through. Luckily no one was severely injured. All fire fighters were wearing seat belts.

Endurance Week 1

Perform these three workouts as part of the strength-endurance portion of this program. Along with these workouts you can also perform your sport specific training or extra cardio workouts for this segment of the program.

1
Maximum Push-ups in a single set drill:
What is your max number of push-ups in a single set? Max number requires no resting during the set. If you put a knee down you are done. So lets say your max number is 50 push-ups. Multiply that number by 4. This is the total number of push-ups you will perform during this drill ( in this example it would be 200 push-ups).

Max 1-set push-ups x 4 = total push-ups to perform.

Run 1/4 mile
Push-ups to failure
Run 1/4 mile
Push-ups to failure

Continue this until all push-ups are performed then end with a final 1 mile run.

Keep a running clock. How fast can you do it in? It will take you at least 4 cycles (but I'm sure many more than that). Remember once you stop or put a knee down during one of the sets you have to stop and start the run.

2
Maximum Pull-ups in a single set drill:
What is your max number of pull-ups in a single set? Max number requires no resting during the set. If you drop from the bar or put your foot down you are done. So lets say your max number is 10 push-ups. Multiply that number by 4. This is the total number of push-ups you will perform during this drill ( in the example that will be 40 total pull-ups).

Max 1-set pull-ups x 4 = total pull-ups to perform.

Run 1/4 mile
Pull-ups to failure
Run 1/4 mile
Pull-ups to failure

Continue this until all pull-ups are performed then end with a final 1 mile run.

Keep a running clock. How fast can you do it in? It will take you at least 4 cycles (but I'm sure many more than that). Remember once you stop or put a foot down during one of the sets you have to stop and start the run.

3
Run, Push, Run, Pull:
Run 1/8 mile.
Perform 10 push-ups
Run 1/8 mile.
Perform 5 pull-ups

Repeat for 10 cylces (Total 2.5 miles, 100 push-ups, 50 pull-ups)

Keep a running clock. How fast can you perform this in? Can you do it under 30 minutes?