SnC September 15th 2020
Warm Up
Row 400 m
then 3 sets pf:
2 wall walk
2 Tempo Pull up (5 secs up, pause 5 sec at top, 5 sec lowering)
4 Hindu Push up
4 knee to chest w/ pause 5 secs
Skill
Butterfly Pull up progression
work for 15 mins
Metcon
3 Rounds for time:
Row 800 m
20 Pull-ups
20 Push-ups
20 Toes to Bar
Time Cap 24 mins
HIIT 15 September 2020
A) Warm Up
400m row
2 sets of:
10 Alt. Lunges
8 Russian KB swings
8 sit ups
8 alt. KB clean & jerks
B) TABATA Tuesday
T1: KB alt. Lunges
T2: Russian KB swings
T3: KB pass through plank
T4: KB russian twists
T5: Alt. Hang KB Clean & Jerks
*2mins rest after each TABATA workout.