HIIT:
W.U. Hip Mobility Band WORK
3 Rounds of
- Clam Shell x 10 per side
- Glute Bridge with Band Pull apart x 15
- 10 x Pushup to 10 x Jumping Jacks in Pushup position = 1 rep (with Band)
Work Load: 3 Rounds for time
- 30 x Air Squats
- 25 x Balls Slams 30/20
- 20 x Calories
- 15 x KB Swings 70/53
- 10 x 8-Count Body Builders
Core: 10 Mins
- 75 x Swimmer Arch’s (Supermans) w/2 x 5’s or 2 x 2.5’s
- 50 x Weighted situps with reach 25/15
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ENDURANCE:
WARM UP 8 MIN EMOTM
- 5 burpees then
- Banded Walk
- Air Squat
- Scap push ups
- Band pull apart
- Spiderman
- Mountain Climbers
- Jump Rope
- Bike / Row
38 MIN AMRAP
**RUN 200 m between each round. Begin with a run
- 10 Squat Jumps
- 20 Lateral Jumps over the bar
- 30 Wall Balls
- 40 Mountain Climbers (2x)
- 50 ab mat sit ups
- 40 step ups / box jumps
- 30 Lateral Burpees over the bar
- 20 Russian Twists
- 10 cals assault bike
CORE
4 MINS TABATA (alternating)
- Hollow Rock / Hollow Hold
- Forearm plank
