SnC March 5th 2021
Warm up
2 sets of
250m Row
0.4 mile bike
5 slow EB Front Squat
5 slow EB Behind the neck strict press
20 Mountain climber (each leg)
Strength
Super set
4 set of
8 Tempo Front Squat*
6 Tempo DB Press*
*3 secs slow lowering and increasing in weight
Conditioning
Sprinting time (rest 1 mins in between attempt)
Male:
6-7-8-9-10-11-12-11-10-9-8-7-6
Cal row
Female:
4-5-6-7-8-9-10-9-8-7-6-5-4
Cal row
or
Male:
4-5-6-7-8-9-10-9-8-7-6-5-4
Cal Bike
Female:
2-3-4-5-6-7-8-7-6-5-4-3-2
Cal Bike
HIIT 5 March 2021
A) Warm up
500m row
2 sets of:
8 alt. DB power cleans
8 Single DB shoulder to OH
8 burpees
B) 5 Intervals, each for time:
10 Alt. DB power cleans
10 Single DB shoulder to OH
18 Lateral burpees over DB
*3mins rest after each interval
*your score = slowest round