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10-17-2018 Wednesday Strength & Conditioning Workout | Fit First Responders

10-17-2018 Wednesday Strength & Conditioning Workout

Oct 17, 2018 | Fitness

STRENGTH

  • A) BENCH PRESS 5X5

 

  • B1) ARNOLD PRESS 4X10
  • B2) LATERAL RAISE 4X10
  • B3) SINGLE ARM DB FRONT RAISE 4X6 EACH ARM

 

  • C1) PUSH-UP X5
  • C2) PULL-UPS X5
  • C3) HAND STAND PUSH UPS OR BARBELL PRESS X5
  • 5 MINS MAX ROUNDS AS FAST AS POSSIBLE

FINISHER

AMRAP IN 7-10 MINS

  • ROW X200 METERS
  • SIT-UPS X50
  • JUMP ROPE X100 REPS OR DOUBLE UNDER JUMPS X50