Strong Con Workout 3

StrongCon Workout 3

4 mins AMRAP: upper body push and pull (*see below)

90 secs rest

4 mins – rower

90 secs rest

4 mins AMRAP: 5 BB push jerk medium, 10 DB squat light

2 mins rest

10 rounds 30 secs burpees 30 secs rest – push HARD. Try to achieve at least 12 reps every round.

3 mins rest

4 mins AMRAP: upper body push and pull (*see below)

90 secs rest

4 mins – rower

90 secs rest

4 mins AMRAP: 5 deadball to shoulder, 10 box step-ups, total

*Upper body push and pull – choose either pull-up or ring row, and dip or push-up. Pick a rep range you can repeat and sustain, alternating between the two movements to achieve lots of reps in the 4 minutes.

Workout dates:

Sunday 24th September

Thursday 28th

Tuesday 3rd October

Sunday 15th

Thursday 19th

Tuesday 24th