Came up with a workout for the rope rescue team yesterday.

“Grandfathers”

Metal dumb bells, deep swimmer press(supination bicep curl into a pronated shoulder press).

At lockout the bells clang, sounding like a grandfather clock.

Reps are based on time.

At 9 o’clock, 9 reps

10, 10 reps

Etc.

Military time. We did this for 8 hours. 117 reps. 30 lb dumbbells.