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05-03-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

05-03-2019 RED FRIDAY Strength & Conditioning Workout

May 3, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] DEADLIFT 5X5

 

  • B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM
  • B2] BAND PULL APART W/ 5 SEC HOLD 4X10

 

  • C1] SINGLE LEG RDL 4X8 EACH LEG
  • C2] RUSSIAN KB SWING 4X16

FINISHER

AMRAP – 7 MINS EACH FOR MAX ROUNDS

AMPRAP #1 – 7 MINS

  • 10 DEADLIFTS @135/95
  • 15 BURPEES

AMRAP #2 – 7 MINS

  • 20 KB SWINGS @53/35
  • 30 SIT-UPS