Sorry for being out of breath, guys! Had to film this one and get it done. I cut out all the dead space to save you guys some time. I know some of you have your physical agility tests coming up in the next couple weeks, so here’s a little shuttle prep workout to give a go! 3 ROUNDS | 25 FT SHUTTLES 🔥 Round 1: 10 shuttles, down to a push-up at each end, 10 seconds rest between reps. Rest 1 minute after the round. 🔥 Round 2: 10 shuttles, same movements, 5 seconds rest between reps. Rest 1 minute. 🔥 Round 3: 10 shuttles, NO REST! Push at 90–95% effort. KEY FOCUS POINTS: - Get your foot on the line and explode out. - Drive through the ground with every change of direction. - Coordinate your arm swing with your lower body. - Maintain proper body positioning and forward focus. - Don’t let fatigue break your posture or cause you to stand upright. That creates more braking and wasted energy. The goal is to be explosive, efficient, and controlled even when you’re smoked. When it’s time to go, you don’t have time to think. You just have to MOVE. Also, let me know how you guys do! From what I’ve heard, the physical agility test is pass or fail, but your written test score is what determines your ranking band. Here’s what I’m hearing so far: - 90% or higher: Likely Band 1 or 2 (A or B) - 80–89%: Likely Band 3 or 4 (C or D) Keep in mind, this is just what I’ve heard and hasn’t been officially confirmed. Your actual placement will depend on the department’s scoring and ranking process. And if you guys move on to the next phase, reach out to me! I have a family connection within the department through my cousin, and I’d be happy to reach out and see if we can coordinate a ride-along or station visit. Great opportunity to get familiar with the department, meet some of the crews, ask questions, and better prepare yourself for what’s ahead. Let me know how you guys do, keep putting in the work, and OWN YOUR SHIFT! 🔥💪