SnC June 10th 2021 

Warm up

400 m run

Then 2 sets of

20 Double unders

3 wall walk

3 slow pull up

9 Diamond Push up

9 V-sit up

Gymnastic Strength

Superset

Weighted Pull up

5-5-5-3-3-3

Weighted Ring Dips

5-5-5-3-3-3

Conditioning

Flight Simulator

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Scaling option

Intermediate

3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3

Unbroken Double-Unders

Beginner

10-20-30-40-50-60-70-80-70-60-50-40-30-20-10

Unbroken Single-Unders

HIIT 10 May 2021

A) Warm up

2 sets of:

10 Cal echo bike

4 Inch worms

10 hollow rocks

4 hindu push ups

10 Box step ups

B) 10 Rounds, not for time:

10 hand release push ups

10 Hollow rocks

10 Box step ups

10 Cal echo bike/12 Cal Row

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