Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Deadlift
7×4 @80-85% of one rep max
rest 5 min
Stamina – complete 3 sets as fast as possible:
30 dumbbell swings (guys use 50lbs dumbbell and girls use 30lbs)
20 dumbbell snatches (10 each side)
10 single arm dumbbell push press (5 each side)
rest 3 min
Core – side planks
3×30 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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