SnC April 30th 2021
Warm up
AMRAP 8 mins
8 Burpees
4 Slow pull up
8 Pike Push up
4 Bear complex
8 Hollow rock
Stronglift Program (week 2-part 2)
Back Squat (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Strict Press (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Deadlift at (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Conditioning
5 Rounds for time:
15 Pull up
15 Box jump
Time cap 12 mins
HIIT 30 April 2021
A) Warm up
400m run
2 sets of:
8 Single DB devil press
10 Hollow rocks
10m walking lunges
B) 5 Intervals each for time:
200m run
10 Devil press (2×15/2x10kg)
10 Abmat sit ups
*3 mins rest after each interval