SnC 16th February 2021
-Jogging 1k-
Warm up
400 m run (if you did not doing 1k jog)
2 sets of
10 Pausing Knee to chest (pause 3 secs at top)
10 V-sit up
5 Diamond Push up
5 Wide Push up
5 DB Renegade Rows (each arm)
Strength
Super set
4 set of
12 Bench Press
12 Dumbell row (each arm)
*increasing in weight
-rest between set-
Conditioning
For time
800 m Run
40 Dips
40 Toes to Bar
800 m run
Cap time 20 mins
*ring dips scaling option is diamond push up
-Jogging 1k-
HIIT 16 February 2021
A) Warm up
400m Row
2 sets of:
8 push ups
8 Box step ups
8 Alt. DB snatch
4 Inch worms
B) AMRAP 20mins
50 Alt. DB snatch (15/10kg)
50/40 Cal Row
50 Single DB box step ups (15/10kg)
50/40 Hand release push ups