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10-22-2018 Monday Strength & Conditioning Workout | Fit First Responders

10-22-2018 Monday Strength & Conditioning Workout

Oct 22, 2018 | Fitness

STRENGTH

  • A) BACK SQUAT 6X3

 

  • B1) KB STEP UP 4X8 EACH LEG
  • B2) DB ALTERNATING SIDE LUNGE 4X8 EACH LEG
  • B3) ISO GOBBLET SQUAT 4 X :30 SECS

 

  • C) VALSIDE TABATA X 3 ROUNDS OF:
    • MOUNTAIN CLIMBERS X20 SECS
    • RECOVERY X10 SECS
    • REVERSE SNOW ANGELS X20 SECS
    • RECOVERY X10 SECS
    • HAMSTRING CURLS X20 SECS
    • RECOVERY X10 SECS
    • PIKES X20 SECS

FINISHER

  • D) WEIGHTED WALKING LUNGES X300 YARDS