My book An Inner Fire revolves around a Fire Investigator a member of the Seattle Fire Department.
Here is part of the training for Seattle Firefighters: The Hose Drag Exercise: Attach 50 feet of rope to a duffel bag to which weight has been added. Tires or cement blocks can also be used for resistance. Choose an initial resistance that enables you to perform 8 to 10 repetitions. Progressively increase the resistance to 60 to 80 pounds. Place the rope over your shoulder and drag the resistance a distance of 75 feet. (You should run during this phase of the event.) Immediately drop to one knee and steadily and briskly pull the rope hand-over-hand to bring the resistance into your body.