SnC  April 14th 2021 

 

Warm up

3 Mins of Single under (If broken do 3 push up)

Then 2 rounds of :

5 Slow chin up

5 Cossack Squat (Each leg)

5 Hindu Push up

5 Inverted burpees

 

Stronglift Program

 

Back Squat (2.5 kg heavier than previous)

5-5-5-5-5

Bench Press at 50% of your 1 RM

5-5-5-5-5

Barbell row at 50% of your 1 RM

5-5-5-5-5

 

Conditioning

For time:

100 Double Under

50 Ring Rows

50 Push up

100 Double under

 

Time cap 10 mins

 

HIIT 14 April 2021

A) Warm up

400m row/ 0.75mile bike

2 sets of:

10m DB farmer’s carry

10 ring rows

10 kipping

10 Sit ups

 

B) 6 Intervals each for time:

10/7 Cal Bike or 13/10 Cal Row

100m DB farmer’s carry (use 2×20/2x15kg)

10 knees to Chest 

10 Burpees

*2mins rest after each interval

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