FIREFIGHTER BACK AND LEGS WORKOUT | FIRST DUE FIT

This workout is a combination of strength and conditioning for both back and legs! The conditioning portion was posted by @maytimber and is a serious ***kicker no matter your fitness level!  Think it looks easy? Well go harder.  Reps for the strength portion are 4-6.  This means if you are able to achieve 6, you need to increase the weight.  If you get less than 4, drop the weight.  For the conditioning portion the weights are 155 male, 105 female.

STRENGTH WORKOUT:

BARBELL DEADLIFT 3 X 4-6
PULLUP UNWEIGHTED 1 SET OF MAX
PULLUP WEIGHTED 2 X 4-6
DB ROW 3 X 4-6

CONDITIONING WORKOUT (FOR TIME):

10 POWER CLEAN

50 AIR SQUAT

10 FRONT SQUAT

50 AIR SQUAT

10 PUSH JERK

50 AIR SQUAT