SnC March 17th 2021
Warm Up
2 sets of:
8 Box jump
4 Man Maker
8 kipping
4 skin the cat or 4 inverted burpee (sit up to hand stand)
Strength
Superset
5 sets of
6 Pausing Bench Press (Pause 3 secs at chest)
6 Pausing DB Row (Pause 3 secs at chest)
*increasing in weight
Conditioning
5 rounds For time
5 Muscle Up
10 Box jump (75/60 cm) -higher than usual-
time cap 12 mins
HIIT 17 March 2021
A) Warm up
0.75mile bike
2 sets of:
8 Hindu push ups
8 alternating lunges
8 air squats
B) 5 Intervals, each for time:
20 Hand release push ups
20m walking lunges
20/15 Cal Echo bike
*3mins rest after each Interval
*Score = fastest time