Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Squat (rest no more than 2 sec between each rep, rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
Rest 4 min then
Bench Press
1×10 @ 60%
1×8 @ 65%
1×6 @ 70%
1×6 @ 75%
1×6 @ 80%
Rest 4 min then
Bent over row 3×15 (light weight, perfect form)
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Plus great tips and tricks from the world of firefighter fitness
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