Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Back Squat (this is a burner so push yourself) –
1×30
1×20
3×15
1×30
Rest 6 min then
100 Shoulder to over head (could be strict press, push press… just press it out 100x, break up however you like
95 lbs (guys)/45 lbs (girls)
Rest 6 min then
Core – complete 3 sets of
25 butterfly situps
15 toes to bar or hanging knee raises
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Plus great tips and tricks from the world of firefighter fitness
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