SnC April 19th 2021
Warm up
AMRAP 8 mins
250 m row
5 bear complex
10 Good morning
5 hindu push up
10 Hollow rock
Stronglift Program (week 2-part 1)
Back Squat (2.5 kg heavier than previous)
5-5-5-5-5
Bench Press (2.5 kg heavier than previous)
5-5-5-5-5
Barbell row at (2.5 kg heavier than previous)
5-5-5-5-5
Conditioning
For time
70 Wall balls (9/7 kg)
Every time break row 10 cal or bike 8 cal
Time cap 10 mins
HIIT 19 April 2021
A) Warm up
400m run
2 sets of:
8 Squat jumps
8 Ring rows
8 Kipping
8 KB swings
B) 5 Intervals, each for time:
400m run
20 Russian KB swings (16/12kg)
15 Box Jumps
10 Pull ups
*2 mins rest after each interval