Thanks to First Tactical's Lead Designer Cory Nykoluk for sharing his workout of the week. 

First begin on a treadmill, use a 50 Pound Backpack or Weighted Vest aim for 2.5-3 miles with a 10-20% percent incline. Average 30-45 minutes.

Then,

Ten Sets:

10 Burpees

100 Jump Ropes

Have a workout you do at the station or on the job? Email it to Editor@firsttactical.com for a chance to be featured.