SnC September 14th 2020
Warm Up
Run 400 m, Then
Tabata 1
Alt. between Hollow Rock and Superman Pulse
Tabata 2
Alt. between EB Bear complex and EB Good Morning
Strength
Front Squat
3-3-3-3-3
Rest 2 mins between sets.
*All at 80%-85% of 1 Rep Max
Conditioning
4 Rounds for time:
400 m Run
4 Bear Complex (40/25 kg)
4 burpee box jump
Time Cap 15 mins
HIIT 14 September 2020
A) Warm up
400m run
2 sets of:
8 kipping
8 ring rows
6 Burpees
8 lateral squats
B) Conditioning
*Buy in: 400m run
*Then 10 rounds of:
5 pull ups
10 Burpees
15 Air squats
*Buy out: 400m run
*Your score is the time taken to complete all reps.