OPTION 1: STATION
10 Burpees- don't skimp on the jump at top!
10 Walking Lunges each side
1 Minute Wall-Sit
NOTES: This should take you about 20-25 minutes. If it's taking longer, speed up. Obviously the 1 minute wall-sit is a set time, but the rest of it is not. You don't need to rush, but you should not be taking breaks. 20-30 minutes of solid work capacity is essential for a fireman.
OPTION 2: GYM
Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set
Put on a belt. Do one all out set, stopping before form deteriorates.
Take about 30% off the bar. Do 5 sets of 3 resting one minute between.
5x10 barbell rollouts or ab wheel rollouts.