SnC January 14th 2021
Warm up
AMRAP 8 mins
200 m Row
10 Push up
10 Hang knee raises
10 Air Squat
20 Double under
Strength 1
Bench Press
5-5-5-5-5
at 80% of your 1RM
Conditioning
For Time
1000m Row
100 Double unders
1000m row
.
Time cap 15 mins
HIIT 14 January 2021
A) Warm Up
400m run/ 500m row/ 0.75mile bike
2 sets of:
6 worm walks
8 Box jumps
8 Burpees
B) AMRAP 20mins
20 Box jump overs
20 Burpees
20 Cal Row/ 15 Cal Bike
*Every 5mins run 200m