StrongCon Workout 1

StrongCon – Workout 1

Dates:

Tuesday 12th July

Thursday 21st July

Sunday 31st July

Tuesday 2nd August

Thursday 11th August

Sunday 21st August

In a full class, 7 people start on part A and 7 people start on part B, then switch.

Part A

21 min time cap

1000m row

1 min rest

500m row – sprint

2 min rest

1000m row

1 min rest

500m row – sprint

1-2 min rest

250m row – sprint

Part B

21 mins – 7 rounds of both

Every 90 secs, alternating 1 and 2

1:

5 back squat with 3 sec pause at the bottom

15 squat jump – full depth squats

2:

20 KBS or 20 DB push press – your choice

Max push-ups until the clock reaches 60 secs (you get 30 secs rest)