FIREHOUSE RECIPE: GROUND BEEF STROGANOFF
Source: Hot Pan Kitchen
FIREHOUSE WORKOUT: Prowler & Assault Bike
Go all-out on each working phase.
30 Seconds Prowler
30 Seconds Rest
30 Seconds Assault Bike (a stationary bike with moving handles)
30 Seconds Rest
20 Seconds Prowler
20 Seconds Rest
20 Seconds Assault Bike
20 Seconds Rest
10 Seconds Prowler
10 Seconds Rest
10 Seconds Assault Bike
10 Seconds Rest
20 Seconds Prowler
20 Seconds Rest
20 Seconds Assault Bike
20 Seconds Rest
30 Seconds Prowler
30 Seconds Rest
30 Seconds Assault Bike
Rest 90 seconds. Complete two rounds. Go for three if you're an athlete.
Source: Michael Warren
FIREHOUSE WELLNESS TRAINING: Overtraining: What It Is, Symptoms, and Recovery
Source: HSS
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