wow-monday

HIIT

W.U. Coach Led, 5-8 Mins as a group

Strength: Back Squat

  • 4 sets of 6 @ 70% of last week’s 6 RM
  • In between each set of 6 complete
    • 25ft single hop and jump (right foot)
    • 25ft single hop and jump (left foot)
    • 5 x Ball hold Squat Jumps

W.O.D 5 RFT of

  • 20 x Wall Ball 20/14
  • 15 x KB Swings 53/35
  • 10 x Pushups

ENDURANCE:  6 am Only

42 Min Running clock, 2 Rounds of the following:

2 Mins Each Station:

  • Hurdle Facing Burpees
  • Jump rope
  • Later hurdle jumps
  • jump Rope

REST 1 min

1 Min Each Station:

  • Hollow Rock
  • Plank Jack
  • Plank Shoulder Tap

REST 1 min

2 Min Each Station:

  • Wall Balls
  • Row
  • Mountain Climbers on ball
  • Row