FIREHOUSE RECIPE: PALEO ELVIS BURGER RECIPE
FIREHOUSE WORKOUT:
Main Lift
Bench Press
Work up to 1 rep max on a bench press.
Warm-up with 135lbs
Try to hit your new record lift on the 7th set.
Accessory Exercises
1-Dumbbell Complex (warm-up with 25lbs Dumbbells and work up to the heaviest weight you can press for 10 reps)
2-JM Press 3 sets of 20reps
3-ATP Rows 135lbs to near failure (3 sets of as many reps as you can get)
4-Barbell Pull-Overs (3 Sets of 10 reps- Choose a weight that you will struggle to lift 10 times
300 reps of Tricep Band Extensions
FIREHOUSE WELLNESS TRAINING:
Ask every person to give 3 examples of how to improve some aspect of the department's wellness program. Once you have a list of things your department needs to work on for better health, each one of those items needs its own training to solve the problems or remove the obstacles.
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