First Responder is a total body strength workout for anyone with a power bag a tiny bit of space and a few minutes. You can pick the level of difficulty which will be determined by your physical fitness and the amount of time you have. The result is a total body strength workout that targets virtually every muscle group in the body. The dynamic movements strengthen the core, better coordinate the body's kinetic chains and help generate more power.
Extra Credit: Hit 12 reps for push-ups minimum each time.