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07-17-2019 Wednesday Strength & Conditioning Workout | Fit First Responders

07-17-2019 Wednesday Strength & Conditioning Workout

Jul 17, 2019 | Fitness

Strength & Conditioning

UPPER BODY

  • THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE

STRENGTH

  • A] BENCH PRESS 10X10 (USE 55-60% OF YOUR MAX WEIGHT)

 

  • B1] DUMBBELL OVERHEAD PRESS 3X10
  • B2] 2 WAY RAISE 3X10 (10 FRONT / 10 LATERAL)
  • B3] PLANK TRANSITIONS 3X10

FINISHER

  • C] AS MANY ROUNDS AS POSSIBLE IN 7-10 MINS OF:
    • 30 ALTERNATING V-UPS
    • 30 BICYLE ABS (30 EACH SIDE)
    • 30 CRUNCHES
    • 30 FLUTTER KICKS (30 EACH LEG)
    • 30 TOE-TOUCHES
    • 30 MOUNTAIN CLIMBERS (30 EACH LEG)
    • 200 METER RUN