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02-13-2019 Wednesday Strength & Conditioning Workout | Fit First Responders

02-13-2019 Wednesday Strength & Conditioning Workout

Feb 13, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] BENCH PRESS 4X21 – X14 OVERHAND GRIP X7 UNDERHAND GRIP *(RERACK BAR AFTER 14 REPS WITH OVERHAND GRIP, IMMEDIATELY SWITH GRIP AND PERFORM 7 UNDERHAND GRIP)
  • B1] DB INCLINE BENCH PRESS 4X12
  • B2] DB OH TRI EXT 4X12
  • C1] VS PLANK DRAG 4X20 YDS
  • C2] WEIGHTED SITUPS 4X15

FINISHER

AMRAP (AS MANY ROUNDS AS POSSIBLE) X7-12 MINS OF:

  • PULL-UPS X5
  • BURPEE BOX JUMPS X4
  • POWER CLEAN X3