In teams of 4 with 1 firefighter working at a time, complete as many sets as possible in 30 min
(each time through the list is one set)
100 burpees
100 box jumps or step ups (if no box, use bench or back of engine)
100 dumbbell swings – 45lbs guys and 30lbs girls
100 dumbbell snatches – 45lbs guys and 30lbs girls
100 body squats
100 hang cleans – 135lbs guys and 95lbs girls
* take turns, break up however you like but be sure to do as many sets as possible in 30 min
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Plus great tips and tricks from the world of firefighter fitness
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