Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – deadlift
4×7 @60-65% of 1 rep max
rest 4 min
Stamina – complete 3 sets as fast as possible (each time through the list is one set)
400m run
20 dumbbell swings (55lbs guys and 35lbs girls)
12 hanging knee raises or toes to bar
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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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