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03-22-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

03-22-2019 RED FRIDAY Strength & Conditioning Workout

Mar 22, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] TEMPO RDL – 3/0/X/0 – 4X8
  • B1] ROW 4X 200M
  • B2] DBL KB FRONT RACK HOLD 4X :45
  • B3] BENT BAND ROWS 4X12
  • B4] KB/DB/PLATE SIDE BENDS 4X10EA

FINISHER

PARTNER COMPLEX – YOU GO, I GO

  • -DEADLIFT X9
  • -HANG POWER CLEAN X6
  • -PUSH PRESS/JERK X3

1ST PERSON COMPLETES ALL REPS OF ALL 3 EXERCISES BEFORE PARTNER GOES