SnC October 6th 2020
Warm Up
On the 3:00 x 8 Rounds:
400 Meter Run
Gymnastic Conditioning A
On the 2:00 x 6 Rounds
1 Set (unbroken) of Strict Handstand Push-ups
Gymnastic Conditioning B
EMOM 10 mins
4 Chest To bar Pull up + 4 Ring Dips
HIIT 7 October 2020
A) Warm up
8 cal any machine
2 sets of:
8 hollow rocks
6 Kipping
4 Burpees
4 jump squats
B) 2 Rounds for total reps (36 mins total)
AMRAP 4mins
4 Pull ups
5 Knees to Chest
6 Box dips
- 2mins rest –
AMRAP 4mins
Echo bike Cals (If full, switch to rower)
- 2mins rest –
AMRAP 4mins
4 KB swings (16/12kg)
5 Hand release push ups
6 Burpees to Target
- 2mins rest –
*Repeat for 2 rounds