SnC May 10th 2021
Warm up
AMRAP 8 mins
8 Wall ball
4 Knee to chest ( 5 secs pause at top)
4 Slow Pull up
8 EB Overhead lunges
250 m Row or 0.4 mile bike
Stronglift Program (week 5)
Back Squat (2.5 kg heavier than previous))
5-5-5-5-5
Strict Press (2.5 kg heavier than previous)
5-5-5-5-5
Conditioning
7 rounds for time:
7 Thruster (40/25 kg)
7 Pull up
Time cap 12 mins
HIIT 10 May 2021
A) Warm up
400m row/ 0.75mile echo bike
2 sets of:
20 jumping jacks
8 hollow rocks
8 push ups
8 ring rows
B) Triple AMRAP
AMRAP 4mins:
10 Cal echo bike
15 Hollow rocks
AMRAP 4mins:
10 Cal Row
15 Hand release push ups
AMRAP 4mins:
30 Jumping jacks
15 ring rows
*3 mins rest after each 4 mins AMRAP.