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

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