Have any questions about any of the exercises below? No worries, Check out full demonstration HERE

Warm up

Be sure to take a photo of you working out and use #firefighterfurnace for a chance to be featured on instagram

Strength – Work up to a heavy 2 rep front squat

rest 3 min

work up to a heavy 2 rep push press

  • be sure to warm up well and spend about 10-15 min on each exercise
  • link for push press at the top of post

Stamina – perform a set of 10 of each, 8 of each,6,4,2…

sumo deadlift high pull – link above

front squat

shoulder to overhead

  • guys use 95lbs and girls use 65lb barbell
  • you will do 10 sumo deadlift high pulls right into 10 front squats right into 10 shoulder to overhead then right into 8 sumo deadlift high pull… 
  • repeat pattern until you do 2 of each exercise
  • push yourself! this will be tough…

rest 4 min

Core – single arm overhead dumbbell walk

4x50m (each side)

  • perform a dumbbell snatch and hold overhead and walk 50m (65 walking paces) switch arms and walk back
  • mess around with weight but choose something challenging
  • be sure to maintain a tight core and stay upright

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