SnC 11th February 2021
-Jogging 1k-
Warm up
2 sets of
250m Row
5 KB Man Maker
5 Slow ring row (pause 5 secs at top)
10 Diamond Push up
Strength
Super set
4 set of
10 Barbell Row
10 Weighted Ring Dips
as heavy as possible
-rest between set-
Conditioning
Sprints
8 x 125 m Row
-Jogging 1k-
HIIT 11 February 2021
A) Warm up
400m run
400m row
2 sets of:
6 Inch worms
8 push ups
8 air squats
8 Wall balls
B) For time:
*Cash in:
400m run
400m Row
*Into 10 rounds of:
10 Wall balls (7/5kg)
10 Burpees
*Cash out:
400m run
400m row