Monday 23-11-20
CC@Home 2.0
Warm-Up: 5:00 AMRAP
20/20/20 – Shoulder Pulses (Thumbs up, Backwards & Forwards)
x 2
60 Sec Dislocates
20 / 20 / 20 – Walk-outs – Scap Push-ups – Full Push-ups
x 2
Strength: 15:00 Every 3:00
10 x Down-ups
10 x Floor Or Bench Press (Single arm or double arm)
10 x Dips
20 x SDHP
Work-Out:
Buy In: 400m Run / 2:30 min cardio / 60 fast feet + 40 jacks + 20 Up Downs)
Then Complete 10 Rounds
10 x Alt D/B Snatch / GTOH
10 x Head Touch Push-ups
10 x V-Sit
Buy Out: 400m Run / 2:30 min cardio / 60 fast feet + 40 jacks + 20 Up Downs)
CCHIIT:
Warm-Up: 4:00
4 Toe Touches
4 Squats
4 Walk-Outs
4 Spider Man Reach Each Side
4 Dead Bugs
Work-Out A: 3:00 Work / 1:00 Rest x 5 Rounds
Min 1: Fake Wall Balls
Min 2: Russian Swings
Min 3: Down-ups
Work-out B: 3:00 Work / 1:00 Rest x 3 Rounds
50-40-30-20-10
Fake DU
Sit-Ups