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11-07-2018 Wednesday Strength & Conditioning Workout | Fit First Responders

11-07-2018 Wednesday Strength & Conditioning Workout

Nov 7, 2018 | Fitness

Strength & Conditioning
STRENGTH
  • A] BENCH 4X8
  • B1] DB FLIES 4X10
  • B2] WEIGHTED PUSH-UPS 4X10 (CHAINS/ PLATES/ ETC)
  • C1] BB (35# BAR/BODY BAR) REV CURL TO PRESS 3X6
  • C2] BAND CURL 3X20
  • C3] PLATE/DB KICKBACK 3X10
FINISHER
AS MANY ROUNDS AS POSSIBLE IN 12 MINS
  • SA OH KB CARRY – R DOWN/L BACK X20 YARDS EACH SIDE
  • SA FRONT RACK KB CARRY – R DOWN/L BACK X20 YARDS EACH SIDE
  • JUMP ROPE X100 (DOUBLE JUMPS X40)