Individual
Stamina – Each FF complete as many sets as possible in 10 min
5 Push Press 115# (Guys)/75# (Girls)
10 Deadlifts 115# (Guys)/75# (Girls)
15 box step ups each leg (if no box, use a large tire, bench or back of engine)
rest 5 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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