SnC March 8th 2021
Warm Up
400 m run
Then, 2 rounds of:
5 Kang Squat
10 Kipping
5 Slow bent over row
10 Burpees
Strength
Tempo Deadlift
10-10-10-10
*increasing in weight
* 3 secs lowering phase
Conditioning
“Half Murph”
800 m run
50 Pull up
100 Push up
150 Air Squat
800 m run
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Time Cap 25 mins
HIIT March 8th 2021
A) Warm up
400m Row/ 0.75 mile bike
2 sets of:
5 Inch worm + push ups
10m walking lunges
8 Air squats
10 Hollow rocks
B) 5 Intervals, each for time:
20 Hand release push ups
20m walking lunges
20 Cal row or 15 Cal Echo Bike
*3mins rest after each Interval
*Your score = Fastest Interval