Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Back Squat 5×5
rest 3 min then standing shoulder press 5×5
rest 5 min
Stamina – complete the list as fast as possible (push yourself when tired, that is where results come from)
50 barbell thrusters 85lbs (guys)/45 lbs (girls)
50 burpees
Rest 5 min
Core – 3 sets of the following with 30 sec between each set
45 sec plank
15 – 4 count flutter kicks
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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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