SnC May 31th 2021
Warm up
AMRAP 8 mins
200 m run
3 Pausing Cossack Squat (each leg-pause 3 secs at bottom)
9 Burpees
3 wall walk
9 EB Overhead Lunges
Stronglift Program (week 8)
Back Squat (2.5 kg more than previous)
5-5-5-5-5
Strict Press (2.5 kg heavier than preivious)
5-5-5-5-5
Conditioning
For Time:
50 Strict Pull up
*everytime break, do 6 burpees to target
*Then, cash out run 800 m
Time cap 12 mins
Overload
Deadlift (5 kg heavier than previous)
5-5-5
HIIT 31 May 2021
A) Warm up
400m row/ 0.8mile bike
2 sets of:
4 Inch worms
5 push ups
6 squat jumps
8 hollow rocks
B) 10 Rounds, for time:
15 Hand release push ups
10 Abmat sit ups
5 Box jump overs
*1 mins rest in between rounds