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07-12-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

07-12-2019 RED FRIDAY Strength & Conditioning Workout

Jul 12, 2019 | Fitness

Strength & Conditioning

STRENGTH

DEAD LIFT MAX OUT

  • A] DEADLIFT 1X1 @ MAX WEIGHT ( WORK UP TO MAX WEIGHT/ APPROX. 4-6 SETS OF 3-5 REPS)

 

  • B1] DB ROMANIAN DEADLIFTS @3/3/3/0 TEMPO 3X8
  • B2] DB ALTERNATING BENT OVER ROW 3X8 EACH ARM
  • B3] SEATED BENT OVER REAR DELT RAISE  3X10

FINISHER

  • AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF:
    • DUMBBELL FRONT SQUATS X15
    • PROWLER PUSHES X20 YDS
    • DUMBBELL DEADLIFTS X15
    • PROWLER PUSHES X20 YDS
    • DUMBBELL PUSH-PRESS X15
    • PROWLER PUSHES X20 YDS