SnC March 24th 2021
Warm Up
AMRAP 8 mins
250 m row
3 Slow Chin up
9 Pausing EB SDHP
3 Slow ring dips
0.25 mile bike
Strength
Superset
5 sets of
4 Pausing Barbell row (Pause 3 secs at chest)
4 Pausing weighted ring dips (Pause 3 secs at bottom)
*increasing in weight
Conditioning
Sprints
7 sets of
150 m row or 0.25 mile bike (Hard sprint)
150 m row or 0.25 mile bike (easy)
* no rest between set, recovery on your easy part
HIIT 24 March 2021
A) Warm up
400m row
2 sets of:
1 lap KB farmer carry
10m walking lunges
8 EB deadlifts
8 Burpees
8 Ring rows
B) Odd Objects
*4 Rounds for time:
40m/1 lap around Overman KB Farmer carry (2×24/2x16kg)
20m DB front rack walking lunges (2×15/2x10kg)
*5mins rest after
C) 21-15-9 reps for time:
Deadlifts (60/35kg)
Lateral burpees over bar
Pull-ups