Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength
Bench press 8×3
rest 2 min
Bent over row 3×10 (slow and squeeze at top)
rest 2 min
complete 100 walking lunges as fast as possible
rest 3 min
Core – hold an accumulated 4 min plank (when you rest, the clock stops and starts again when you do.
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Plus great tips and tricks from the world of firefighter fitness
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