Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Superset bench press and bent over row
Set of 10 of each, 9 of each, 8,7,6,5,4,3,2,1
rest 4 min
Stamina – Complete the list as fast as possible (Scale weight if needed)
20 Hang cleans 135# guys/95# girls
400m run
15 Hang cleans
400m run
10 Hang cleans
400m run
rest 3 min
Core – 3 sets of each
15 Butterfly situps
20 – 4 Count flutter kicks
Side plank 30 sec each side
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Plus great tips and tricks from the world of firefighter fitness
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