SnC 17th February 2021
-Jogging 1k-
Warm up
2 sets of
250m Row
5 Single Arm KB thruster (each arm)
10 EB behind the neck Strict Press
10 Burpees
10 EB Pausing SDHP (Pause 3 secs at top)
Strength
Super set
4 set of
12 Back Squat
12 Strict Press (from the floor)
*increasing in weight
-rest between set-
Conditioning
AMRAP 15 mins
15 KB Thruster (2x16kg/2×12 kg)
15 Box Jump
15 SDHP (50/30 kg)
-Jogging 1k-
HIIT 17 February 2021
A) Warm up
3mins skipping
2 sts of:
8 Burpee box jumps
10 Hollow rocks
8 DB strict press (each hand)
8 worm walks
B) TABATA
T1: Double DB Deadlifts
T2: Box jumps
T3: Abmat Sit ups
*1min rest after each TABATA
C) Conditioning
*For time, alternating between:
*1-2-3-4-5-6-7-8 reps of:
Burpee Box jumps
*8-7-6-5-4-3-2-1 reps of:
DB strict press (15/10kg)