UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Buffalo Tuna Melt Stuffed Peppers
Source: Ambitious Kitchen
FIREFIGHTER WORKOUT
A1 Barbell Back Squat: 4 x 10-12 no rest
A2 Pull Up: 4 x 10-12 no rest
A3 Lying Leg Curl: 4 x 10-12 no rest
A4 Incline Dumbbell Press: 4 x 10-12 180-second rest
Farmer’s Carry Finisher: 3-4 rounds with the heaviest weight you can safely handle for 30 yards
Perform all four exercises one after the other with no rest until you have finished the last rep of the A4 exercise.
Warm up to your working weight on all 4 exercises before you begin the 4 working sets.
Choose a weight that lets you fail between 10-12 reps on each set.
You may need to lower the weight used on each set as there is minimal rest between exercises.
Finish with farmer’s carry.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
Source: Poliquin Performance
UFF QUOTE OF THE WEEK
“If it helps others, consider it part of your job description.”
Stay fit and stay safe,
UFF
Author of The UFF Book of Wisdom and The UFF Fitness Program