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7-29-2019 Monday Strength & Conditioning Workout | Fit First Responders

7-29-2019 Monday Strength & Conditioning Workout

Jul 29, 2019 | Fitness

Strength & Conditioning

LOWER BODY

STRENGTH

  • A] BACK SQUAT 3X10 + 1XMAX REPS

 

  • B1] DB STEP-UPS 4X8 EACH LEG
  • B2] BAND LATERAL SIDE STEPS 4X20 (20 YDS LEFT, 20 YDS RIGHT)

 

  • C1] HANGING L-SIT 4X :15 SEC HOLD
  • C2] SINGLE ARM DUMBBELL SQUAT 4X8 EACH SIDE

FINISHER

  • PARTNER WORK (PARTNER 1 & PARTNER 2)
    • 2 MINS- MAX BODY WEIGHT SQUATS TOGETHER
    • P1- RUN 400 METERS WHILE P2- MAX CALS ON ASSAULT BIKE
    • P2- RUN 400 METERS WHILE P1-MAX CALS ON ASSAULT BIKE
    • 2 MINS- MAX PULL UPS TOGETHER