SnC March 12th 2021
Warm Up
2 sets of
50 Double unders
5 Double KB Clean and Jerk
5 Double KB Squat
5 Slow pull up
10 Burpees
Strength
Super set
4 sets of
10 Tempo Front Squat
10 Tempo Dumbbell Biceps Curl
*increasing in weight
* 3 secs lowering phase
Conditioning
For time
50 Strict Pull up
every time you drop off the bar complete 30 Double under
Or:
50 Double KB Clean and Jerk (16/12 kg)
every time you drop off the KB complete 6 Burpees
HIIT 12 March 2021
A) Warm up
3mins skipping
2 sets of:
10 hollow rocks
8 push ups
6 devil press
B) 4 Intervals, each for time:
60 DU/120 SU
25 Abmat sit ups
15 Devil press (2×15/2x10kg)
*3mins rest after each Interval
*score = fastest time