SnC 26th February 2021
-Jogging 1.5k-
Warm up
2 sets of
250 m Row
0.4 mile bike
5 Slow EB Front Squat
5 DB Renegade Rows (each arm)
5 DB Thruster
2 Pausing Pull up (5 secs hold on the top over the bar, and 5 secs hang)
Strength
Super set
4 set of
6 Tempo Front Squat
6 Tempo Pull up
*3 secs slow lowering and increasing in weight
-rest between set-
Conditioning
Sprinting Time
12 x 8/6 cal Row or 6/4 Cal bike
-Jogging 1.5k-
HIIT 26 February 2021
A) Warm Up
3mins skipping
2 sets of:
10 Cal row
8 EB sumo DL high pulls
4 Inch worms
B) 10 Rounds for time:
5 Sumo DL High pull (40/25kg)
10 Cal Row
20 DU/ 40 SU
*If you are able to do SU, try to do DU.