SnC April 1st 2021
Warm Up
2 sets if
250 m row
10 Burpees
3 Wall Walk
3 Single Arm KB Thruster (each arm)
3 Overhead KB Lunges (each leg)
Strength
Superset
5 sets of
3 Pausing Back Squat (Pause 3 secs at bottom)
3 Pausing DB Strict Press (Pause 3 secs at shoulder)
*increasing in weight
Conditioning
Every 3 mins x 6 set
15 Burpees
12 Back Rack Box step up (40/25 kg) at 50 cm box height
HIIT 1 April 2021
A) Warm up
10 Cal any machine
*Try every movement for 8 reps
B) Partner Workout
*In teams of 2
*1 work 1 rest
*For time:
Buy in: 100 Cal Echo bike (split Cals as you like)
Then straight into 12 rounds of:
10 Devil swings (Burpees + American KB swing) (16/12kg)
10 Box jump overs
10 hand release push ups