Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Power Clean (rest 2 min between each set)(no more than 3 sec rest between each rep)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%
rest 5 min
Core – Each FF complete 4 sets
20 supermans
20 buttefly sit ups
20 windmills 20# dumbbell guys/10# girls (10 each side)
20 lying leg raises
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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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