Fitness: Fire fighter workout progressive bodyweight workout
Here is a great fire fighter bodyweight workout that doesn't require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). Here is a recap of the workout. You can change the exercises based on your available equipment.
10 Pull-ups (or body rows)
20 Prisoner squats
25 Biker crunches (25 each side)
30 seconds plank
1 minute of running stairs
Repeat for time a total of 5 rounds (if you’re just starting out, aim for 3 or 4 rounds).
Source: Fire Rescue Fitness