STRENGTH A) BENCH PRESS 6X3 B1) CLOSE GRIP BENCH PRESS 4X10 B2) BAND PRESSDOWN 4X15 C1) ALTERNATING MB PUSH UPS 4X5 EACH SIDE C2) DB OVER HEAD TRI-EXTENSION 4X12 FINISHER AMRAP X8 MINS (AS MANY ROUNDS AS POSSIBLE) 30 BAND CURLS 20 DB SQUAT TO PRESS 10...
STRENGTH A) BACK SQUAT 6X3 B1) KB STEP UP 4X8 EACH LEG B2) DB ALTERNATING SIDE LUNGE 4X8 EACH LEG B3) ISO GOBBLET SQUAT 4 X :30 SECS C) VALSIDE TABATA X 3 ROUNDS OF: MOUNTAIN CLIMBERS X20 SECS RECOVERY X10 SECS REVERSE SNOW ANGELS X20 SECS RECOVERY X10...
CONGRATULATIONS! The FFR FIT FOR DUTY FIT FOR LIFE 25 WEEK CHALLENGE is officially IN THE BOOKS! Congratulations to all First Responders who competed and became a more FIT FIRST RESPONDER! Here is a recap of the...
STRENGTH A) DEADLIFT 5X5 B1) SINGLE ARM DBG ROW 4X10 EACH B2) BAND BENT OVER PULL-APART 4X15 C1) SINGLE LEG KB ROMANIAN DEADLIFT 4X10 EACH LEG C2) BAND GOOD MORNING 4X15 FINISHER EMOM (EVERY MINUTE ON THE MINUTE) X15 MINS OF: 10 SQUAT TO PRESS 12 BURPEES...
