SnC January 11th 2021
Warm up
500 m row
2 sets of:
8 Thruster
4 EB Cossack Squat (Each side)
8 Burpees
Strength
AMRAP 11 mins
Back Squat
at 75% of your 1RM
Conditioning
EMOM 10 mins
5 Box jump + 5 Burpees
HIIT 11 January 2021
A) Warm up
3 mins skipping (every broken, do 2 inch worm)
2 sets of:
8 air squats
8 push ups
8 hollow rocks
8 ring rows
B) Bodyweight Chipper (Not for time):
50 KB swings (16/12kg)
100 DU/ 50 Mountain climbers
40 Abmat sit ups
100 DU/ 50 Mountain climbers
30 shoulder taps to push ups (2 shoulder taps + 1 push up = 1 rep)
100 DU/ 50 Mountain climbers
20 Burpees
100 DU/ 50 Mountain climbers
10 pull ups
100 DU/ 50 Mountain climbers
*Finish all reps