SnC and HIIT September 17th 2020

Warm Up

2 sets of

200 m run

200 m row

4 strict knee to chest+pull up

Skill

Work on monkey bar or rope climbing for 15 mins

Metcon

“Strict Nicole”

Complete as many reps as possible in 20 minutes of:

Run, 400 m

Max Strict Pull-ups

*Every time you come off the bar run another 400m; score is the reps of the strict pull up

A) Warm up

400m run

2 sets of:

8 EB Sumo Deadlift High Pulls

8 kipping

8 knees to chest

8 Hollow rocks

B) For time:

30 Knees to Elbows

15 Sumo Deadlift High Pulls (40/25kg)

800m run

24 Knees to Elbows

12 Sumo Deadlift High Pulls

600m run

18 Knees to Elbows

9 Sumo Deadlift High Pulls

400m run

*Your score is the time taken to complete the workout