Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – take 10-20 min and work up to a new back squat 1 rep max
rest 4 min
seated dumbbell shoulder press
4×8
rest 3 min
Stamina – 40 dumbbell thrusters for time
rest 5 min
Core – 3 sets of each
15 Butterfly situps
20 – 4 Count flutter kicks
Side plank 30 sec each side
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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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