SnC January 21th 2021
Warm up
AMRAP 10 mins
250 m row
3 Slow Pull up
6 Burpees
3 Man Maker
6 V-Sit up
Strength
Weighted Pull ups
Find 3 RM at heaviest weight
Conditioning
2 attempt of:
1000 m max effort Row
*rest 8 mins between attempt
HIIT 21 January 2021
A) Warm up
400m Row
2 sets of:
8 Ring rows
8 Box step ups
30DU/ 60 SU
8 Med ball cleans (10/8kg)
B) EMOM 35mins
Min 1: 10 Cal Row
Min 2: 12 EB barbell curls
MIn 3: 12 Box step ups
Min4: 40 DU/80 SU
Min 5: 12 Med ball cleans (10/8kg)