SnC August 12th 2021
Warm Up
AMRAP 8 mins
30 m Walking lunges
10 Sit up
30 secs Plank
10 Kipping
Cardio Active recovery
10 mins of Air Bike
*watt target (min. 180 watt/150 watt)
Core maintenance
4 rounds of:
10 Hollow rock
10 V-ups
10 Tuck ups
10 Hollow Hold
2 mins rest
*try to do unbroken in one round
Conditioning
6 rounds for time:
25 Air Squat
15 Pull up
Time cap : 15 mins
HIIT 12 August 2021
A) Warm up
400m row/ 700m echo bike
2 sets of:
20 jumping jacks
6 hindu push ups
8 alt. DB snatch
10m walking lunges
B) 21-15-9 reps for time:
Single DB snacth (15/10kg)
Box step ups
*5 mins rest after
C) 40-30-20-10 reps for time:
Push ups
Mountain climbers (each leg)
*20 Jumping jacks after each set