Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Perform a set of 10 of each, 9 of each,8,7,6,5,4,3,2,1
Bench press body weight (modify as needed)
Bent over row ( use same weight as bench if possible)
Rest 4 min
Run 1 mile moderate pace
walk for 2 min
Run 1 mile faster pace
walk for 4 min
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Plus great tips and tricks from the world of firefighter fitness
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