Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Stamina – “The Chief”
3 min on with one min rest for 5 sets
for the 3 min you are doing a continuous cycle of:
3 power cleans 135lbs guys and 95lbs girls
6 push ups
9 body squats
- for for 3 min you are doing as many sets as possible of the 3 movements above
- one 3 min is up, rest 1 min then start the 2nd set where you left off
- repeat pattern for 5 sets
- I ended up getting around 5 rounds in each set
- feel free to post your time in our FB group – Firefighter Furnace Members Area
Rest 5 min
Cardio – 45 min on either elliptical, stationary bike or swim
- be sure to cool down for 4 min then stretch