SnC June 30th 2021
Warm up
AMRAP 8 mins
250 m row
5 Single leg Glute Bridges (pause at top for 2 secs)
5 Inch Worm
5 Inverted Burpees (Wall assisted)
10 Pike push up
20 s Side Plank (each)
Gymnastic Strength Program (week 3-work out C)
RX
4 sets of :
6 Strict HSPU
8 Pike Pushup
10 Diamond Push up
8 Superman Arch Row
6 L-Leg Raise
20-30s Wall Facing HS
Scaled
4 sets of:
4 Wall Walk
8 Box Pike Pushup
20-30s 1 Leg – High Plank
4 Superman Arch Row
4 L-Leg Raise
20-30 Wall Facing HS
Conditioning
ERG Sprinting time
Row/Bike
(20 secs Sprint : 40 secs off) x 8 sets
*Push Hard on your 20 secs sprint
*during 40 secs rest you may rest (stop completely) or slow pedaling
HIIT 30 June 2021
A) Warm up
400m row
2 sets of:
10 Kipping
10 Hollow rocks
8 Burpees
8 Alt. DB snatch
8 Push ups
B) 3 Rounds for time:
9 Devil press (2×15/2x10kg)
9 pull ups
*3 mins rest after, and straight into…
*3 Rounds for time:
9 Devil press (2×15/2x10kg)
9 Cal row