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08-26-2019 Monday Strength & Conditioning Workout | Fit First Responders

08-26-2019 Monday Strength & Conditioning Workout

Aug 26, 2019 | Fitness

Strength & Conditioning

LOWER BODY

STRENGTH

  • A] SQUATS (KB/BB) 4X12

 

  • B1] DB BULGARIAN SPLIT SQUAT 3 x 10 EACH LEG
  • 
B2] PULL UPS 3X20 (OR) PULL DOWNS 3X20

 

  • MAX ROUNDS IN 6 MINS OF:
    • C1] BAND GOODMORNING X15
    • C2] PULL APART X15
    • C3] SEATED DB CLEANS x10

FINISHER

MAX ROUNDS IN 7-10 MINS OF:

  • PROWLER X 20 YDS @90+LBS
  • JUMP ROPE X100 Touches
  • ASSAULT BIKE X:20 SEC (MAX EFFORT)