In teams of 2, complete 4 sets (all the way through the list is one set
400m run (together with 1 dumbbell) switch half way
30 dumbbell snatches (alternate with 1 FF working at a time) Guys use 30lbs and girls use 20lbs
30 jump squats (alternating)
30 butterfly sit ups
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Plus great tips and tricks from the world of firefighter fitness
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