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04-26-2018 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

STRENGTH

  • A] BARBELL BENT OVER ROW 5X5

 

  • B1] DB RDL’S 4X10
  • B2] SEATED BAND ROWS 4X10
  • B3] WEIGHTED BACK EXTENSIONS 4X10

 

  • C] NORDIC HAMSTRING CURLS 4X15,12,10,8

FINISHER

  • PARTNER AMRAP
    • DEADLIFTS X10 EACH PARTNER
    • BURPEES OVER PARTNER X10 EACH PARTNER (PARTNER PERFORMS BURPEE AND JUMPS OVER PARTNER WHO IS IN A PLANK HOLD)
    • HANG POWER CLEANS X10 EACH PARTNER
    • MEDBALL SITUPS X10 EACH PARTNER