HIIT 23 January 2021
A) Warm up
2mins skipping
2 sets of:
4 Inch worms
8 box step ups
8 Air squats pause @ bottom for 3s
8 Hollow rocks
8 Kipping
B) For time:
80 Wall balls (7/5kg)
100 SU/ 50 DU
80 Box step ups
100 SU/ 50 DU
60 Knees to chest
100 SU/ 50 DU
60 Knees to chest
100 SU/ 50 DU
80 Box step ups
100 SU/ 50 DU
80 Wall balls (7/5kg)
*Cap time: 45mins
WEIGHTLIFTING January 23rd 2020
Warm up
Pull up hookgrip snatch 5 rep x 3set
Muscle snatch 5 rep x 3set
Overhead Squat 5 rep x 3set
Snatch
3 rep x 3 set
2 rep x 3 set
Overhead Squat Pause
3 rep x 3 set
2 rep x 3 set