Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – seated dumbbell shoulder press – 1×15, 4×8
rest 4 min
Stamina – every min for 10 min, complete 5 power cleans (chose moderate weight)
*on min 1, complete 5 power cleans and rest for the remainder of that min then perform 5 cleans on min 2…)
rest 4 min
Core – weighted planks (10 – 25lb plate on back) 4 sets of 45 sec on and 45 sec off
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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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