SnC August 11th 2021
Warm Up
500 m row
2 sets of:
3 Wall walk
9 Good morning
3 Slow pull up
9 Burpee
Deadlift + Ring dips
set 1 : 3 reps at 70% of (1 RM+2.5kg)
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
*after each set of DL do 10 reps of unbroken Ring dips (scale option : push up)
Weighted Pull up + HSPU
3 – 3 – 3 – 3 – 3*
*increasing in weight
*after each set of Pull up do 8 reps of unbroken HSPU
Conditioning
4 rounds For time:
500 m Row
15 Power Clean (50/30 kg)
10 Lateral Burpee over bar
Time cap 18 mins
HIIT 11 August 2021
A) Warm up
400m row/ 700m echo bike
2 sets of:
4 Inch worms
8 lateral squats
8 half burpees
10 Hollow rocks
B) For time:
30 Cal echo bike
13 laps run
30 cal row
*5 mins rest after
C) 4 Rounds for time:
21 Air squats
15 Abmat sit ups
9 Burpees