HIIT 3 October 2020
A) Warm up
400m run
2 sets of:
4 Hindu push ups
6 ring rows
8 lateral squats
8 Kipping
B) Half “ Murph”
*For time:
Buy in: 800m run
Straight into 5 Rounds of:
10 pull ups
20 push ups
30 Air squats
Buy out: 800m run
Weightlifting October 3rd 2020
Warm up
3 sets of
Pull up 5rep
Muscle clean + press 3+2 rep
Power clean + jerk 3+2rep
Squat Clean and Jerk
2-2-2
then, 3 sets of
1-1-1
Pull clean
3-3-3-3-3