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10-29-2018 Monday Strength & Conditioning Workout | Fit First Responders

10-29-2018 Monday Strength & Conditioning Workout

Oct 30, 2018 | Fitness

Strength & Conditioning

STRENGTH 

  • A) FRONT SQUAT 3X10 & 1X MAX REPS

 

  • B1) DB SQUAT TO PRESS 4X10
  • B2) OVERHEAD PLATE REVERSE LUNGE 4X8 EACH LEG

 

  • C1) PULL-UPS 4X8
  • C2) PROWLER PUSH 4X 20 YDS HIGH PUSH / 20 YDS LOW PUSH

FINISHER

  • D) CORE
    • 30 ALT V-UPS
    • 60 BICYCLES
    • 30 SIT-UPS
    • 60 FLUTTER KICKS
    • 30 TOE TOUCHES
    • 60 MTN CLIMBERS
    • 400M RUN

MAX ROUND FOR IN 7-10 MINS