25 Pull Ups
50 box Jumps
50 pushups
50 Kettle Bell
50 split lunges
50 sit ups
50 shoulder press (15-40 lbs )
50 back extensions
50 air squats (think about adding some free weights for a more challenging workout)
50 dips
25 pull-ups
Total reps 500
Physical Fitness + Training = Fire Ground Success !
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