SnC 3rd February 2021

 

-Jogging 7 mins- or 1 km

 

Warm up

3 sets of

0.4 mile bike

250 m row

 

Strength

Super set

4 set of

8 Weighted Pull up

8 Weighted Push up

 

-rest between set-

 

Conditioning

Sprints

6 x 130 m row or 0.2 mile Bike

 

1 mins rest in between. your score is the slowest set.

 

-Jogging 7 mins- or 1 km

 

HIIT 3 February 2021

A) Warm up

2 sets of:

10 Row

4 Inch worms

8 push ups

8 ring rows

8 Box step overs

10 Cal echo bike

 

B) 10 Rounds for time:

10 Cal echo bike

10 single DB box step overs (15/10kg)

10 Cal row