11/12/2020
HIIT/CoreFit
W.U. Stretch/Foam Roll from Weds work
then 3 rounds
- :15 High Knees
- :15 Butt Kicks
- :15 Bunny Hops
- :15 Hurdle Jumps
Core: Tabata
- Bicycle Crunches
- Static Ball Hold above chest with hollow legs
- Russian Twists
W.O.D 5 rounds for time of
- 45 x Double Unders/ 90 x Heavy Singles
- :60 sec High Plank Hollow Hold
- :60 sec Wall Sit @ 90 degrees
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ENDURANCE:
WARM UP
6 MIN AMRAP
- 10 Superman
- 10 high low plank
- 10 pike situps
- 10 prisoner squats
- 10 alt lunges
38 MIN CLOCK
10 MIN AMRAP
- 5 Shoulder Tap Manmakers
- 10 Ball Slams
- 15 Switch Squat Jumps
- 200 m run
1 MIN JUMP ROPE
REST 1 MIN
8 MIN AMRAP
- 20 KB DL
- 15/12 cals
- 20 Hollow Rock
1 MIN JUMP ROPE
REST 1 MIN
6 MIN AMRAP
- 20 Russian Swings
- 40 Jump Ropes
- 10 plank walk right 3, left 3
1 MIN JUMP ROPE
REST 1 MIN
4 MIN AMRAP
- 10 alternating KB thrusters
- 10 box jump overs
- 1 MIN JUMP ROPE
1 MIN REST
2 MIN
- Max Burpees
CORE
4 MIN CLOCK / 2 ROUNDS / 30 SEC EACH
- Forearm plank
- Tall plank
- V ups
- Tuck ups
ZOOM: https://us02web.zoom.us/j/89759814432?pwd=S1dGV2ZOQ3N0T1VheEJIUzNHVTJtQT09