HIIT:
W.U. Coaches Choice
Shoulder Rehab: 3 sets
- Y’s x 15 ( thumbs up)
- Band Pull Aparts, Scap retraction x 15
- 10 x Pushup Start Shoulder depression to hollow
W.O.D 9-15-21-15-9
- Push Press 115/75
- Deadlifts
- Pushups
Core: work through
- 50 x Left side Plank hip touches
- 50 x Right side Plank hip touches
- 50 x Hollow Rocks
- 50 x Slow Hip Tuck Mountain climbers
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ENDURANCE:
WARM UP 10 MINS
3 ROUNDS
- 10 Hollow Rock
- 10 walk out to plank
- 10 Plank Shoulder taps
- 10 alt Spiderman
- 10 Prisoner Squats
- 10 Alt single leg DL
- 200 m run
44 MIN CLOCK
10 MIN AMRAP
- 10 Burpees
- 20 Med Ball Cleans
- 30 Squat Jumps
- 200 m run
REST 1 MIN
5 MIN AMRAP
- 5 Push Ups
- 10 Plank tucks
- 15 Hollow Rocks
- 20 Step Bear Crawl
REST 1 MIN
10 MIN AMRAP
- 10 Burpees
- 20 DB Thrusters
- 30 Jumping Lunges
- 200 m run
REST 1 MIN
- 5 Step out push ups / Alt Plank Shoulder Taps
- 10 Plank jacks
- 15 V ups
- 20 Step Bear Crawl
REST 1 MIN
10 MIN AMRAP
- 10 Burpees
- 20 Goblet Squats
- 30 Switch Squat Jumps
- 200 m run
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CoreFit:
W.U. Core work from HIIT
Strength: Shoulder Work from HIIT
W.O.D 21-15-12-9-6-9-12-15-21
- Wall Ball
- Calories
- Double DB or KB Push Press
- Pushups
