Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Every once in a while I am going to let you know how I did in a certain workout to give you an idea of what to shoot for. For today’s workout I did 365 for the back squat and I did 8 full sets plus 14 reps. Feel free to post your times to our facebook group (firefighter furnace members area). Keep up the good work everyone!
Also, I am looking for a few testimonials. If you want to show your results and represent your FD. Send me an email – firefighterfurnace@gmail.com
- Be sure to send a photo (head shot or working out in front on truck)
- Name
- Department
- Brief description on how Firefighter Furnace has helped you
Strength – Back Squat
6×3 @75-80%
- take your time and be sure to warm up very well
rest 5 min
Stamina – do as many sets as possible in 7 min (each time through the list is one set)
12 push ups
9 hang cleans @135lbs guys/95lbs girls
- this is kind of a sprint so go fast
- modify weight if needed
- good luck!
rest 6 min
Core – Hold an accumulated 4 min plank
