Friday 10th October

"10 of 10" aka "Fire Storm"
*Using single or paired KBs for weighted exercises men 24/w 16kg
10 Rounds for time:
10 Pullups
10 KB Swings*
10 Pushpress*
10 Deadlifts*
10 Situps
10 Steps walking Lunge
10 Double unders
10 Squats
10 Back extensions
10 Burpees

The 10th day of the 10th month is a day of reflection for firefighters across Australia and those not involved in emergency activities will observe a minutes silence at 10am in remembrance of their fallen comrades. Flags at fire stations throughout Queensland will be flown at half-mast

“This national day of remembrance allows us to come together as a family of firefighters across Australia and the world, and to pay tribute to our fallen comrades, reflecting on the sacrifice they have paid in serving others,” said Assistant Commissioner George.