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Strong Con Workout 3

Posted 14th August 2023 by Jenna Fisher

StrongCon Workout 3

 

Part A – spicy weight, steady reps

Back squat 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Devil’s press (single DB) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Cals 5, 5, 10, 10, 15, 15, 20, 20, 25, 25

 

Part B – fast pace

Assault bike 3x 15 secs max speed 45-60 secs rest

Run 1x400m (just to canal and back in a straight line so slightly under 400m)

Deadball to shoulder 1×10

Rest 3-4 mins

Repeat

Dates

Sunday 13th August

Thursday 17th

Tuesday 22nd

Sunday 3rd September

Thursday 7th

Tuesday 12th