Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – with a spotter, establish a 1 rep max – bench press
then perform 4×2 @85% of 1 rep max
rest 3 min
Stamina – complete 4 sets as fast as possible
9 dumbbell thrusters, 30lb dumbbells guys, 15 lbs girls DEMO
9 pull ups
*for those who cannot perform this many pull ups, do as many as you can then finish with jumping pull ups, using your jump to get your chin over the bar
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Plus great tips and tricks from the world of firefighter fitness
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