SnC September 24th 2020
Warm up
2 sets of
250 m row
50 Single Unders
5 Burpees
0.5 mile bike
5 Rounds for Quality:
5 Strict Pull up
5 Strict Chin up
10 Hanging Leg raise
10 V sit ups
15 Ring Dips
15 Clap Push up
HIIT 24 September 2020
A) Warm up
3mins skipping
2 sets of:
10 kipping
8 V-ups
6 Cal echo Bike
4 Inch worms
B) 3 Parts Core BurnerĀ
(Part 1) 10 mins AMRAP:
20 DU/ mountain climbers
16 Russian twist w/ medball (10/7kg)
10 Knees to elbows
- 3mins after part 1 –
(Part 2) 10mins AMRAP:
20 Lying toe touches
15 Abmat sit ups
9/7 Cal echo Bike
- 3mins after part 1 –
(Part 3) 10mins AMRAP:
20 KB russian twists (12/8kg)
16 Crab kicks
10 Shoulder taps to push ups