Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE:
One Minute Whole30 Mayo (Made With Immersion Blender)
Source: 40 Aprons
FIREFIGHTER WORKOUT:
Slight Incline Dumbbell Press: 3 x 8
Weighted Pull-Up: 3 x 8
Single-Leg Seated Leg Curl: 3 x 8
Heel-Elevated Goblet Squat: 3 x 12-20
Finisher: Partner Tire Flips - grab a heavy tire and a partner. Stand on opposite sides of the tire. Flip the tire back and forth until someone gives up.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING:
Estimate your VO2 max using the Cooper Test
The Cooper Test was designed by Kenneth H. Cooper in 1968 for US military use as a physical fitness test. In its original form, the point of the test is to run as far as possible within 12 minutes. Pacing is important, as the participant will not cover a maximal distance if they begin with a pace too close to an all-out sprint. The outcome is based on the distance the test person ran, their age, and their sex.
Until next week,
UFF
Author of The UFF Book of Wisdom and The UFF Fitness Program