SnC April 14th 2021
Warm up
3 Mins of Single under (If broken do 3 push up)
Then 2 rounds of :
5 Slow chin up
5 Cossack Squat (Each leg)
5 Hindu Push up
5 Inverted burpees
Stronglift Program
Back Squat (2.5 kg heavier than previous)
5-5-5-5-5
Bench Press at 50% of your 1 RM
5-5-5-5-5
Barbell row at 50% of your 1 RM
5-5-5-5-5
Conditioning
For time:
100 Double Under
50 Ring Rows
50 Push up
100 Double under
Time cap 10 mins
HIIT 14 April 2021
A) Warm up
400m row/ 0.75mile bike
2 sets of:
10m DB farmer’s carry
10 ring rows
10 kipping
10 Sit ups
B) 6 Intervals each for time:
10/7 Cal Bike or 13/10 Cal Row
100m DB farmer’s carry (use 2×20/2x15kg)
10 knees to Chest
10 Burpees
*2mins rest after each interval