Strong Con Workout 1

StrongCon Workout 1

4 min stations. 90 secs rest

AMRAP: 5 deadlift + 5 burpee over the bar, lateral jump

2 rounds: 1 min BB floor chest press + 1 min plank or sit ups

4 rounds: 45 secs ski (hard effort) 15 secs rest

AMRAP: 10 DB squat + 10 DB snatch each arm

HALF-TIME EXTRA REST

4 min row: 1 min steady, 1 min faster, 1 min steady, 1 min faster

AMRAP: Bike 15 secs max effort, rest as needed to repeat power output

AMRAP: 5 deadlift + 5 burpee over the bar, lateral jump

2 rounds: 1 min BB floor chest press + 1 min plank or sit ups

Dates for workout 1

Tuesday 8th August

Sunday 20th

Thursday 24th

Tuesday 29th

Sunday 10th September

Thursday 14th