SnC January 15th 2021

 

Warm up

3 mins single under

2 sets of:

9 Wall ball

3 Slow Pull up

9 Burpees

 

Strength

Weighted Pull up

5-5-5-5-5

 

Conditioning

For Time

“Karen”

150 Wallballs (9/7 kg)

 

HIIT 15 January 2021

A) Warm up

3mins skipping

7 laps jogging

8 cal any machine

 

2 sets of:

8 kipping

8 ring rows

 

B) Tipis Tipis

*EMOM 27mins

1st min: Max lap run

2nd min: skipping DU/SU

3rd min: pull ups

4th min: rest

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