Strong Con – Tues 29th

A. Strength

Pick a lift from: back squat, deadlift, bench press, OHP, pull-ups, dips

Reps: 5, 3, 3, 1, 1, 20

B. Cardio

Station 1 – 5 mins AMRAP

YGIG in pairs

4 deadball to shoulder

Hold your deadball while your partner works

At 4.00 on the clock – 1 min of burpees to finish

Station 2 – 5 mins

3x 60 secs work 30 secs rest – bike

1x 30 secs – AFAP sprint finish – bike

Station 3 – 5 mins AMRAP

YGIG in pairs

4 snatch – right arm

Hold your DB  above your head while your partner works

Repeat all on left arm

At 4.00 on the clock – 1 min of ring rows to finish

Station 4 – 5 mins

3x 60 secs work 30 secs rest – ski

1x 30 secs – AFAP sprint finish – ski