SnC January 7th 2021
Warm up
AMRAP 8 mins
12 Cal Row
9 Push up
6 V-sit up
3 Slow Pull up
Gymnastic Strength
Weighted Pull up
2-2-2-2-2
* build to heaviest set
Strength 2
Weighted Ring Dips
4-4-4-4-4
* build to heaviest set
Row Conditioning
6 Rounds of
500 m row
*3 min rest between rounds
*at effort ± 5 secs longer than your best 500 m time
HIIT 7 January 2021
A) Warm up
10 Cal any machine
*Try every movement for 8 reps
B) Partner Workout
*In teams of 2
*1 work 1 rest
*For time:
Buy in: 100 Cal Echo bike (split Cals as you like)
Then straight into 12 rounds of:
10 Devil swings (Burpees + American KB swing) (16/12kg)
10 Box jump overs
10 hand release push ups