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08-30-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

08-30-2019 RED FRIDAY Strength & Conditioning Workout

Aug 30, 2019 | Fitness

Strength & Conditioning

FFR RED FRIDAY CHALLENGE

5 MINUTE BLAST

  • SPEED BURPEE X :30 SEC MAX REPS
  • SPLIT SQUAT JUMPS X :30 SEC MAX REPS

FFR STRONG CIRCUIT

5 ROUNDS OF THE FOLLOWING :45 SECS EACH STATION:

  • ROWER
  • ASSAULT BIKE
  • KB SWING (ALTERNATING ONE ARM)
  • MB HIGH KNEES

FINISHER

LADDER DOWN AND UP!

  • REPS: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
    • PARTNER PUSHUP
    • SQUATS