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01-11-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

01-11-2019 RED FRIDAY Strength & Conditioning Workout

Jan 10, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] DEADLIFT 5X5 W/ 5 SEC PAUSE

  • B1] SL KB RDL 4X8EA
  • B2] DB SHRUGS 4X15

  • C1] GHR 4X10
  • C2] DB BENT ROWS (UNSUPPORTED) 4X10

FINISHER

LADDER DOWN FROM 10 REPS TO 1 REP

  • 10 KB SWINGS
  • RUN 20 YDS WITH KETTLEBELL
  • 10 KB SQUATS
  • RUN 20 YDS WITH KETTLEBELL
  • 9 KB SWINGS
  • RUN 20 YDS WITH KETTLEBELL
  • 9 KB SQUATS
  • RUN 20 YDS WITH KETTLEBELL
  • 8 KB SWINGS
  • RUN 20 YDS WITH KETTLEBELL
  • 8 KB SQUATS… ETC.