SnC August 25th 2021
Warm Up
2 Set of:
20 Cal Row
10 Kipping
3 Slow Chin up
10 Push up
30 Secs HS hold
Double Tabata
Tabata 1 : 7/5 Cal Row every 20 secs
4 min rest
Tabata 2 : 7/5 Cal Row every 20 secs
Bench Press + Chin up
set 1 : 5 reps at 65% of
Set 2 : 5 reps at 75 %
Set 3 : 5 reps at 85 %
*after each set of Bench Press do 10 reps of unbroken Strict Chin up
Conditioning
5 Rounds for time
5 HSPU
5 C2B pull up
25 Double Unders
Time cap 10 mins
HIIT 25 August 2021
A) Warm up
13 laps run
2 sets of:
6 burpees
10 hollow rocks
6 KB swings
10 Squat jumps
6 wall balls
B) TABATA
Burpees to target
C) 3 Rounds for time:
15 Russian KB swings (16/12kg)
15 Box jumps
15 Abmat sit ups
15 Wall balls (7/5kg)
*1 mins rest after each round