Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – 5×5 Bench Press (75 – 85% of 1 rep max)
rest 5 min then complete the list as fast as possible:
20 ground to overhead – (45# plate guys)/(25# girls) *touch plate to ground and lift into overhead position for 1 rep
200m run
20 pull ups
200m run
20 pull ups
200m run
20 ground to overhead
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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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