Firegound 5
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The Fireground 5 is a 10-minute pre-shift primer built for structural firefighters. Five drills — recovery, strength, mobility, conditioning, and nutrition, each targeting the performance leaks that get guys hurt or gassed on the job.
No equipment. Done in the station before the tones drop. You identify your biggest leak and start there. An elite score means you stack all five.
It's an entry point, not a complete fix. The last page is honest about that and points to what comes next.