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06-12-2019 Wednesday Strength & Conditioning Workout | Fit First Responders

STRENGTH

  • A] CLOSE-GRIP BENCH PRESS 4X8

 

  • B1] SINGLE ARM DB CURL 4X8 EACH
  • B2] BANDED PUSH-UP 4X10

 

  • C] PARTNER BARBELL CURL BURNOUT 1X 5 MINS (YOU MAX OUT ON REPS AND HAND THE BAR TO PARTNER UNTIL THEY BURN OUT. GO BACK AND FORTH FOR 5 MINS STRAIGHT)
  • D] PARTNER BAND PRESS-DOWN BURN OUT 1X 5 MINS (YOU MAX OUT ON REPS AND HAND THE BAND TO PARTNER UNTIL THEY BURN OUT. GO BACK AND FORTH FOR 5 MINS STRAIGHT)

FINISHER

20 YARDS MAX ROUNDS FOR 8-12 MINS OF:

  • HEAVY KB FARMERS CARRY