SnC 24th February 2021

 

-Jogging 1.5k-

 

Warm up

3 mins single under (if broken 3 Squat Jump)

2 sets of

8 DB Thruster

8 Diamond Push up

4 DB Man Maker

4 slow chin up

 

Strength

Super set

4 set of

6 Tempo Barbell Row*

6 Tempo Ring Dips

*3 secs slow lowering and increasing in weight

-rest between set-

 

Conditioning

AMRAP 15 mins

75 Double Under

15 Wallballs (9/7 kg)

5 Power Clean (70/40 kg)

 

-Jogging 1.5k-

HIIIT 24 February 2021

A) Warm up

2 sets of:

8 Double KB deadlifts

4 inch worms

8 superman pulse

10 push ups

10 kipping

 

B) 3 Intervals (each for time):

1 lap double heavy KB farmer carry (2×24/2x16kg)

25 GHD Back extensions 

15 Alt. DB snatch (15/10kg)

15 Double DB push press (2×15/2x10kg)

*3mins rest between intervals 

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