Strength – Superset dumbbell bench press and one arm bent over row 4×8, 1×16 DEMO
rest 4 min then
superset standing barbell shoulder press and sumo deadlift high pull 4×10 DEMO
rest 4 min
Core – weighted planks 3 sets of 45 sec on and 45 sec off with either 25# of 45# plate on back
side planks 3 sets of 30 sec of each side
100 supermans, break up however you like
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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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