https://firerescuefitness.com/2019/08/get-frf-fire-rescue-fit-with-the-fit-for-duty-500/

This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment.    I actually performed this workout a couple times on vacation in a small condo with only a towel and a little floor space.

The objective of the workout is to complete all the assigned reps of each exercise for a total of 500 reps.  **You can substitute out any of the exercises if you would like.  Beginners can bounce around from exercise to exercise until all reps are completed.  For a more challenging workout you should try to complete all the reps of one exercise before moving to the next.
Click the link for the exercises and breakdown.

No excuses, get it done…

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