Strong Con – April W1

StrongCon – April 2024

Workout 1

8 min stations

Station 1 – AMRAP

8 bench press

8 DB squat

4 DB squat jump

Station 2 – Assault bike

5 rounds

45 secs work 60 secs rest – work hard

Station 3 – AMRAP

6 deadlift

6 burpee over bar – lateral

6 each arm high hang power snatch DB

Station 4 – Rower

3 min row – work hard

2 min rest

3 min row – work hard

Station 4 – AMRAP

12-16 cal ski

12 each arm push press DB

12 total lunges DB

Dates of workout

Tuesday 16th April

Sunday 28th

Thursday 2nd May

Tuesday 7th

Sunday 19th

Thursday 23rd