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09-07-2018 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

09-07-2018 RED FRIDAY Strength & Conditioning Workout

Sep 7, 2018 | Fitness

5 MINUTE BLAST

RUN UP THE LADDER X2 REPS IN 5 MINS

  • SQUAT JUMPS
  • BODY BUILDERS

Ex.) Round 1 = 2 reps each exercise, Rounds 2 = 4 reps each exercise, Round 3 = 6 reps each exercise, Round 4 = 8 reps each exercise, etc…

RED FRIDAY CIRCUIT

3 ROUNDS FOR TIME OF:

  • KB SWING X15
  • INVERTED ROW X10
  • TIRE FLIPS X5
  • DB CLEAN TO PRESS X5 EACH ARM
  • 400 METER RUN

*15 MINUTE TIME CAP

FINISHER

PARTNER: YOU GO, I GO FORMAT MAX ROUNDS IN 5 MINUTES:

  • SIT UPS X10
  • SQUATS X10
  • V-UPS X10
  • DIAMOND PUSH-UPS X10