SnC September 29th 2020
Warm up
400 m row
400 m run
Tabata 1
Alternating between Handstand Hold and 1 Slow Pull up (20 secs is 1 reps only as slow as possible)
Tabata 2
Alternating between Plank and 1 Slow Push up (20 secs is 1 reps only as slow as possible)
Sprint
500 m Row as fast as possible
Metcon
For Time
Buy in : 1,200 meter Run
Then, 8 Rounds of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 KB swing (16/12 kg)
Cash out : 600 m run
HIIT 29 September 2020
A) Warm up
3mins skipping
2 sets of:
8 sit ups
8 lateral squats
8 tuck jumps
8 push ups
B) TABATA Tuesday
T1: Sandbag Thrusters
T2: KB lateral Goblet squats
T3: Hollow rocks
T4: Box Jumps
*2 mins rest after each TABATA