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

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