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Hi. I will be starting the academy soon. What should I expect. I am running about 3 miles a day and working out at the gym but I don't have a lot of muscle mass. Any ideas on what I should be working on besides just the general "everything". I would like specifics if you can. Thanks!!


I would recommend posting your question in the "open forum" section of this website, you will get more responses.

best of luck in your academy

Captain Sprinkler

Run 4-5 miles at a 9-10 minute pace. You have to run hills! 400-700
foot elevation climbs. Go to the gym and lift! 2 sets of 15 stations. Upper
body and lower exercises. Lift for 15-20 reps then change stations. 30
second rest between stations.
Al Yanagisawa

i'm starting the iFirefit workout tomorrow, ill let you know how it goes