Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Dumbbell bench press (decline if possible) 4×12 slow and controlled
rest 3 min
Bent over row – 4×8 slow and squeeze at the top
rest 3 min
On a treadmill or place a cone @ 50m (50m is 65 walking paces)
4 x 100m run/sprint with 3 min rest between each set
3 x 200m run with 2 min rest between each set
2 x 400m run with 1 min rest between each set
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Created Specifically for a Firefighter's Schedule
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Plus great tips and tricks from the world of firefighter fitness
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