Strength – Dumbbell (single arm) bent over row 4×10 each arm (choose moderate weight)
rest 3 min
sumo dead lift high pull 4×15 (light weight, focus on correct form)
rest 3 min
pull ups 4 sets / as many as you can do without stopping (push yourself)
rest 3 min
Core – Hold plank for 3 min (when you rest, the clock stops and starts again when you do)
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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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