SnC  April 5th 2021 (De-load Week)

 

Warm up

3 mins single under 

If broken do 3 push up

Then 2 sets of

5 Hindhu Push up

5 Toes to Bar

5 Single Arm KB thruster (each arm)

 

Strength

3 set of

10 Bench Press at 50-60% of 1RM 

 

Conditioning

EMOM 10 mins

5 clapping push up

5 KB Swing (24/16 kg)

 

HIIT 5 April 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

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