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12-14-2018 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

STRENGTH

  • A] DEADLIFT EMOMX10 LADDER (10- ) ADD WEIGHT AS YOU GO DOWN
  • B1] KB/DB SEAL ROWS 4X10
  • B2] WEIGHTED/BANDED BACK EXTENSIONS 4X15
  • C1] BB RDL 4X10
  • C2] KB SWINGS 4X20

FINISHER

  • 10 CLEANS (FULL)
  • 10 HANGING LEG RAISES
  • 10 DB SQUAT TO PRESS (THRUSTERS)
  • 10 BURPEES