SnC November 19th 2020

Warm Up

2 mins Jumping jack

Then 2 rounds of:

20 secs tucked headstand

5 worm walk+push up

2 slow pull up


Gymnastic Conditioning

20 rounds of

2 Strict HSPU

4 Strict Pull up

6 V-Sit Up

20 Double Unders


Time Cap 40 mins

*long time cap, focus on form and movement


HIIT 19 November 2020 

A) Warm up

400m row

2 sets of:

10 reverse lunges

10 Hollow rocks

10 EB Sumo Deadlift high pulls 


B) Thicc Inc.

*7 Rounds (Not for time):

10 Front Double KB front rack Reverse lunges (2×16/2x12kg)

10 Sumo Deadlift High Pulls (40/25kg)


C) 4 Sets (Not for time):

15 Abmat sit ups

16 KB russian twists

60 sec plank hold

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