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

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