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06-29-2018 RED FRIDAY Workout | Fit First Responders

06-29-2018 RED FRIDAY Workout

Jun 29, 2018 | Fitness

5 MINUTE BLAST
MAX ROUNDS IN 5 MINUTES OF:
  • STAR JUMPS X10
  • WIDEOUTS X10
  • HIGH KNEES X10
FFR RED FRIDAY CIRCUIT
MAX REPS FOR :30 SEC AT EACH STATION W/ TOTAL OF 3 ROUNDS:
  • 1. MB SQUAT TO TRIPLE EXTENSION SLAM
  • 2. PLANK JACKS
  • 3. KB SWING
  • 4. BAND UPRIGHT ROW JACK

FINISHER

C1) PARTNER BURPEE LADDER

REPS PER ROUND: 10-8-6-4-2

  • PARTNER 1) X10 BURBEES
  • PARTNER 2) HOLD PLANK
  • ALTERNATE EVERY ROUND

C2) TEAMS SIT-UP CHALLENGE

  • 2 TEAMS – BEST OUT OF 3 ROUNDS X15 REPS EACH ROUND