SnC March 10th 2021
Warm Up
AMRAP 8 mins
50 Jumping jack
8 KB tater
8 Behind the neck EB Strict press
8 EB OH Lunges
8 V-sit up
Strength
Super set
4 sets of
10 Tempo Back Squat
10 Tempo Dumbbell Press
*increasing in weight
* 3 secs lowering phase
Conditioning
6 rounds for time
15 wall ball (9/7 kg)
15 KB swing (24/16 kg)
Time Cap 15 mins
HIIT 10 March 2021
A) Warm up
400m run
2 sets of:
8 squat jumps
8 alt. DB snatch
8 alt. DB c&j
8 Ring rows
B) 3 Rounds for time:
200m run
9 Box jumps
9 Alt. DB snatches (15/10kg)
9 Ring rows
200m Run
9 Box jumps
9 Alt. DB power Clean & Jerk (15/10kg)
9 Ring rows