Warm up:
AMRAP 8 mins
10 Squat Jump
10 Knee to arm pit
10 Walking Lunges
10 Cal row
EMOM 6 mins
6 Toes to Bar + 6 Push Up
Back Squat + Chin up
set 1 : 3 reps at 70% (RM + 5 kg)
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
*after each set of Back Squat do 10 reps of unbroken Strict Chin up
Conditioning
For time
16-14-12-10-8-6-4-2
Front rack lunges (50/30 kg)
Lateral Burpees over bar
Time cap 12 mins
HIIT 31 August 2021
A) Warm up
13 laps run
2 sets of:
8 kipping
8 lateral squats
8 push ups
8 squat jumps
B) TABATA
– run
– Box jumps
– push ups
– alt. Lunges
*3 mins rest after
C) AMRAP 15
10 Burpees to target
10 Pull ups
10 Wall balls (7/5kg)