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07-26-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

07-26-2019 RED FRIDAY Strength & Conditioning Workout

Jul 26, 2019 | Fitness

Strength & Conditioning

POSTERIOR CHAIN

STRENGTH

  • A1] BAND BENT ROW 3X10, 1XMAX REPS
  • A2] BAND PULL APRART 4X15

 

  • B1] SEATED DUMBBELL CLEANS 4X10
  • B2] DUMBBELL REVERSE FLYS 4X10
  • B3] ROWING 4X200 METERS
  • B4]DOUBLE KETTLE BELL FRONT RACK HOLDS 4X :45 SECS

FINISHER

  • AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF:
    • 200 METER RUN
    • 10 BODY BLASTERS (BURPEE-PULL UP- KNEES TO ELBOWS)
    • 15 SIT-UPS
    • KETTLEBELL SWINGS X20