Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the cycloneslider domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6114 Fitness | Fit First Responders
STRENGTH A] FRONT SQUAT 5X5 W/ 5 SEC PAUSE EACH REP B1] DB LATERAL STEP UP 4X8 EACH LEG B2] KB REVERSE LUNGE 4X8 EACH LEG C1] HANGING L-SIT 4X :15 SECS C2] DB SNATCHES 4X8 EACH SIDE FINISHER AMRAP 7-14 MINS PLATE SLIDES X40 YDS DB SQUAT TO PRESS X15...
STRENGTH A] DEADLIFT 5X5 B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM B2] BAND PULL APART W/ 5 SEC HOLD 4X10 C1] SINGLE LEG RDL 4X8 EACH LEG C2] RUSSIAN KB SWING 4X16 FINISHER AMRAP – 7 MINS EACH FOR MAX ROUNDS AMPRAP #1 – 7 MINS 10 DEADLIFTS...
STRENGTH A] BENCH PRESS 5X5 B1] SINGLE ARM NEUTRAL GRIP DB PRESS 4X8 EACH ARM B2] DB TRICEP KICK BACKS 4X12 C1] DECLINE PUSH-UPS 4X12 C2] DB FLY 4X12 FINISHER AMRAP 7-12 MINS BAND BICEP CURLS X20 ASSAULT BIKE (ARMS ONLY) X :20 SECS BATTLE ROPES X10...
STRENGTH A1] BACK SQUAT 5X5 B1] DB STEP-UP 4X8 EACH LEG B2] BAND LATERAL WALK 2X20 YDS EACH SIDE C] 3 ROUND CIRCUIT 3 ROUNDS OF: WEIGHTED WALL SITS X :45 SECS RECOVER X :15 SECS BAND HAMSTRING CURLS X :45 SECS MAX REPS RECOVER X :15 SECS FINISHER LADDER DOWN FROM 10...
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...
