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02-15-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

02-15-2019 RED FRIDAY Strength & Conditioning Workout

Feb 15, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] DEADLIFT 4×21 (x14 CONVENTIONAL DEADLIFTS + X7 RDL’S) *NO REST BETWEEN 14TH AND 7TH REP
  • B1] WIDE-GRIP PULL DOWNS 4X12
  • B2] WEIGHTED BACK EXTENSIONS 4X10
  • C1] BB GOODMORNINGS 4X10
  • C2] SEATED BAND ROWS 4X15

FINISHER

AMRAP X7-12 MINS (AS MANY ROUNDS AS POSSIBLE)

  • SINGLE ARM DB SNATCHES X5 EA
  • SINGLE ARM DB THRUSTERS X5 EA
  • PUSH-UPS X10