This is for those who are into the job and want to not just show up, but show out. This will be 5-6 days a week. Push, Pull, Legs and Full Body Fuckery along with some yoga and conditioning.
A
Push Ups
4 x 25
B
Bench Press
5 x 5
C
Seated Military Press
4 x 8
D
Alternating DB Bench Press
3 x 12
E
Dip
3 x 12
F
Rolling Tricep extensions
3 x 15
A
Rowing
1 x 1600
B
Barbell Deadlift
5 x 5
C
Jefferson Deadlifts
4 x 10
D
Pendlay Row
3 x 12
E
Seated Cable Row
3 x 12
F
Bicep Drag Curl
3 x 12
G
Pull-Up
1 x 50
A
DB Thruster
5 x 10
B
Sandbag Walking Lunges
5 x 10
C
Box Jumps
5 x 10
D
KB swings
5 x 20
E
Sled Push/Pull
5 x 50
I am a full time firefighter/paramedic. As well as a competitive powerlifter and coach. I understand the importance of staying in above average shape for the job.
It's cheap AF!! Are you serious?! Firefighters need access to programming that isn't going to break the bank. I have the ability to provide such a thing, so I do.
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