Strength – bench press
5×8
rest 3 min
dumbbell bent over row
4×10-12 (each side)
Stamina – complete the list for time
30 push ups
30 dips
20 push ups
20 dips
10 push ups
10 dips
rest 4 min
Core – weighted planks
4×45 sec on and 45 sec off with a 25-45lb plate on lower back
rest 1.5 min
side planks
3×30 sec on each side
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Plus great tips and tricks from the world of firefighter fitness
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