SnC May 7th 2021
Warm up
AMRAP 8 mins
250 m row
5 bear complex
10 EB SDHP
5 hindu push up
10 Hollow rock
Stronglift Program (week 4-part 3)
Back Squat (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Bench Press (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Barbell row at (2.5 kg heavier than previous/ For woman, weight same with monday)
5-5-5-5-5
Conditioning
Every 3 mins x 4 set
15 Wall balls
15 Box jump
HIIT 7 May 2021
A) Warm up
3mins skipping (everytime you break do 5 Hollow rocks)
2 sets of:
10 Cal row
2 laps run
10 kipping
8 Ring rows
B) 50 pull ups for time
*everytime you break do 1 round of:
20 single unders
8 Sit Up