HIIT:
W.U. Coach led
Skill/Core: 3 x Tabata
- Swimmer in Arch position
- Hollow Hold
- Plank forward (hands move) walk outs
W.O.D 10 Rds complete AFAP
- Lunge 8 Meters (25 ft approx)
- 5 x Squats
- 5 x Shoulder to OH
Use a barbell 45/35 No higher or a DB
***If you set the bar or DB down at any point complete 5 burpees pick it up and move on
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
1PM: Lunch Bunch
Warm up:
- 20 high knees
- 2 air squats
- 2 push ups
- 20 high knees
- 4 air squats
- 4 push ups
- 20 high knees
- 6 air squats
- 6 push ups
- 20 high knees
- 8 air squats
- 8 push ups
- 20 high knees
- 10 air squats
- 10 push ups
W.O.D (weighted object can be substituted for KB)
10-9-8-7-6-5-4-3-2-1
- Burpees
- KB SDL/HP
- 2 ct jumping lunges (20-18-16-14-12-10-8-6-4-2)
- 1 min plank between rounds
Core: 3 Rounds
- 25 Russian twists
- 25 weighted sit ups
Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09
- Meeting ID: 811 9359 4320
- Password: 933230
