Strong Con – March W3
StrongCon – March – Workout 3
Complete the circuit twice. 19 mins per circuit. 5 min rest between each full circuit.
Format is:
2 mins work
30 secs rest
30 secs work
1 min rest
NB: Some exercises change on the second circuit, indicated as such:
First circuit / Second circuit
Logistics:
Get into teams of 4 to share a barbell. Each start on a different 2 min station and follow each other around.
2 of you do deadball for the first circuit and 2 do burpees then switch for the second circuit.
2 min Ski
30 secs rest
30 secs Deadball to shoulder / Burpee
1 min rest
2 min BB Thruster / Back squat (can rack and pause)
30 secs rest
30 secs Deadball to shoulder / Burpee
1 min rest
2 min Rower
30 secs rest
30 secs Deadball to shoulder / Burpee
1 min rest
2 min High hang power clean and press, single DB / Deficit lunges DB
30 secs rest
30 secs Deadball to shoulder / Burpee
1 min rest
2 min Assault bike
30 secs rest
30 secs Deadball to shoulder / Burpee
Dates:
Sunday 10th March
Thursday 14th
Tuesday 19th
Sunday 31st
Thursday 4th April
Tuesday 9th