SnC 19th February 2021
-Jogging 1k-
Warm up
2 sets of
250m Row
3 Wall walk
3 Bear Complex
10 Burpees
Strength
Super set
4 set of
12 Front Squat
12 HSPU
*increasing in weight
-rest between set-
Conditioning
Sprint
6 x 125 m Row or 15 Cal Airbike
4 x 80 m Row or 10 Cal Air bike
-Jogging 1k-
HIIT 19 February 2021
A) Warm up
400m row
2 sets of:
8 Synchro burpees
8 single DB power cleans
8 single DB push jerks
B) Dream Work
*AMRAP 20mins:
2000m Row
50 synchro burpees
50 Alt. DB clean & jerk (15/10kg)
*Row to be split up anyway you like.
*The chest of both partners must touch the floor at the same time for the rep to count.
*1 partner working at a time for DB C&J