UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
BARBACOA RECIPE (CHIPOTLE COPYCAT)
Source: Wholesome Yum
FIREFIGHTER WORKOUT
AM Session
Do 4 sets of 6-8 reps per exercise. Rest 45 seconds between exercises and 2 minutes between circuits.
Bench Press
Trap Bar Deadlift
T-Bar Row
PM Session
Do 3 sets of 30-60 seconds of work per exercise. Take minimal rest between exercises and 2 minutes of active rest between sets.
Kettlebell Swings
Battle Ropes
Air Bike
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. Dr. Mike Israetel’s 11 Tips for Muscle Gain After Age 40
2. Cholesterol Is Good, The American Heart Association is Bad
3. A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state
PRODUCTS I’M EXCITED TO TRY
Primal Kitchen Special Sauce Dipping Sauce and Yum Yum Sauce
UFF QUOTE OF THE WEEK
“Get to work early, make coffee, be present during roll call, check equipment and trucks thoroughly, take pride in house chores, learn something new, lift something heavy, do your best on runs, ask questions, have fun, eat good, and try to get some sleep.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
The UFF newsletter with over 7k subscribers