Stamina – 5 sets as fast as possible (all the way through the list is one set)
9 dumbbell thrusters (30# dumbbell guys, 15# dumbbell girls) Demo Here
9 pullups (if you cannot perform 9 pull ups, do as many as you can and do 9 hanging rows) Demo Here
rest 5 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata
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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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