Firefighter Workout @ the Station

I tend to do more pre-hab/mobility/stability or even METCON type workouts while on duty. Here is just a sample of some stuff I do. 15 minutes of Get Ups ( 3 sets per arm/shoe) Goblet Squat 2x25 KB/DB Swings (2 hands) 2x20 Band Distraction Stretching/Lacrosse Ball/Crocodile Breathing 15 minutes of Get Up Ladder(1 each side,2 each side,3 each side) Goblet Squats 2x5 Easy Swings 2x25