Each exercise you go as fast as you can for 3,6 or 9 min straight and rest 3 min between each exercise.
3 min – box step ups (if no box, use back of engine, bench…)
3 min rest
6 min – 10m shuttle run (run back and forth as many times as possible, be sure to touch the ground – 10m is about 13 paces)
3 min rest
9 min – 5 push ups, 10 sit ups
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Plus great tips and tricks from the world of firefighter fitness
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