SnC January 28th 2021 (Deload Week)

 

Warm up

500 m row

2 sets of:

10 Push up

10 Kipping

5 Cossack Squat (each side)

5 Inchworm

 

Strength

Bench Press

5-5-5-5-5

 

Conditioning

 

AMRAP 5 min x 3 sets

2 Lap Walking Lunges (60 m)

20 KB swing (24/16 kg)

Max Cal Row

 

*your score is your cal row

*rest 3 mins between sets

 

HIIT 28 January 2021

A) Warm up

400m row

2 sets of:

6 EB barbell curls

8 abmat sit ups

8 burpees box jump overs

8 superman pulse

 

B) 27-21-15-9 reps for time:

Cal row

Double DB hammer curls (2×15/2x10kg)

GHD sit ups

Gorilla box jump overs