SnC March 26th 2021
Warm Up
400 m run
2 sets of:
3 Wall walk
3 Pausing Lunges (each)
3 Bear Complex
3 Snatch Grip Strict Press + Pausing Overhead Squat
Strength
Superset
5 sets of
4 Pausing Front Squat (Pause 3 secs at bottom)
4 Pausing Strict HSPU (Pause 3 secs at floor)
*increasing in weight
Conditioning
For time
50 Overhead Squat (50/30 kg)
*everytime break (drop barbel) 200 m run
time cap 12 mins
HIIT 26 March 2021
A) Warm up
AMRAP 8mins:
250m row
8 Wall balls
10 Hollow rocks
8 burpees
6 laps run
B) 4 Intervals, each for time:
30 wall balls (7/5kg)
15 Abmat sit ups
20/15 Cal Row
*3mins rest after each Interval
C) Finisher
*For time 12-10-8-6-4-2 Burpees
*200m run in between sets