SnC March 1st 2021
Warm up
2 sets of
250m Row
5 Kang Squat
5 Man Maker
5 DB Jefferson Curl
5 slow GHD sit up
5 slow GHD back extension
Strength
Super set
4 set of
8 Tempo Bench Press*
8 Tempo DB Row* (each arm)
*3 secs slow lowering and increasing in weight
Conditioning
For time
50 Deadlift (110/65 kg)
*every time you break do 5 burpees
Cap time 12 mins
HIIT March 1st 2021
A) Warm up
3 mins skipping
2 sets of:
5 laps Run
8 squat jumps
8 Ring rows
8 lying leg raises
8 Med ball cleans
B) For time:
100 SU
50 Box jumps
25 Pull ups
50 Knees to chest
25 Med ball cleans (10/8kg)
100 SU
- C) TABATA sprints
*Start off at an easy pace and gradually increase the pace.