Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Super set bench press and bent over row 1×10, 2×8, 2×4, 1×10
rest 4 min then
Standing shoulder press (strict) 5×5
* keep core tight
rest 3 min
Weighted pull ups – 5×5
Immediately run 1 mile after pull ups
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Plus great tips and tricks from the world of firefighter fitness
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