Strength –Squat (rest 2 min between each set)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%
rest 5 min then
4 sets 10 reps of bent over row (moderate weight)
Rest 3 min then
Core – complete 3 sets of each
20 Butterfly sit ups
20 Supermans
20 – 4 count flutter kicks
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Plus great tips and tricks from the world of firefighter fitness
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