Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Back squat 5×5 (heavy)
rest 3 min
Seated dumbbell shoulder press 5×5 (heavy)
rest 3 min
Weighted pull ups 5×5 (heavy as possible, put dumbbell between feet)
rest 4 min
Core – complete 5 sets
20 butterfly sit ups
20 supermans
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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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