Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength –Deadlift (rest 2 min between each set)
Maintain Proper Form For All Sets
1×5 @ 60% of one rep max
1×3 @ 70%
1×2 @ 80%
1×2@ 90%
1 x 1@ 95%
rest 5 min
complete 3 sets of max pull ups (do as many as you can without stopping and push yourself) rest 1 min between each set
rest 4 min then
Core – 200 bicycle crunches
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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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