SnC March 19th 2021
Warm Up
2 sets of:
250 m row
3 KB Cossack Squat (each side)
6 EB Overhead Lunges (each leg)
3 Slow Wide Pull up
6 one arm ring rows (each arm)
0.4 mile bike
Strength
Superset
5 sets of
6 Pausing Overhead Squat (Pause 3 secs at bottom)
6 Pausing Pull up (Pause 3 secs at top)
*increasing in weight
Conditioning
Sprinting Time
6 sets of:
150 m row (sprint)
150 m row (easy)
or
0.25 mile bike (sprint)
0.25 mile bike (easy)
HIIT 19 March 2021
A) Warm up
400m run or 0.75mile bike
2 sets of:
6 Burpees
6 KB swings
6 lunges
10 Hollow rocks
B) EMOM 30mins for Max reps
Min1: max push ups
Min 2: max KB swings (16/12kg)
Min 3: Max sit ups
Min 4: KB lunges
Min 5: Max Burpees
Min 6: Rest
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