Happy New Year everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
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FIREHOUSE RECIPE: ENCHILADA CHICKEN STEW
Source: PaleOMG
FIREFIGHTER WORKOUT:
Do 1 or 2 warm-up sets before working sets, go to full-rep failure in the rep ranges, and extend sets beyond failure with partials, negatives, and rest-pause reps.
Leg Extension: 1 x 8-12
Hack Squat or Weighted Sissy Squat: 2 x 8-12
Single-Leg Seated Leg Curl + Alternating Reverse Lunge w/dumbbells: 2 x 8-12
Standing Calf Raise: 1 x 12-20
Finisher: Sled Drags - 6-8 trips, 30 yards per trip
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING:
Why eating red meat and dairy could actually prevent cancer
Source: StudyFinds
Until next week,
UFF
Author of The UFF Book of Wisdom and The UFF Fitness Program
p.s. I asked, “What do you look forward to every shift?”