HIIT:
W.U. Coach instructed for the day
Skill/Core: NOT for time but also dont take forever!
50-40-30-20-10
- Situps
- Mountain Climbers, straight up
- Flutters Kicks
- Bicycle Cruches
W.O.D 15 Min AMRAP
- 10 Renegade Rows (1 DB or object) 5 on left/5 on right
- 8 x Seal Burpees
- 6 x Pistol Squats (3L/3R)
- 4 x Clapping Pushups or explosive drive off the floor to up position
- :45 sec High Plank hold
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
1PM: Lunch Bunch
Warm up: 3 rounds
- 20 bunny hops
- 15 explosive skips
- 10 lunges with rotation
W.O.D (weighted object can be substituted for KB/DB)
50-40-30-20-10 Plank jacks
Between each set complete 3 rounds of:
- 3 push ups
- 6 DB push press
- 9 Air squats
2 min rest
25-20-15-10-5 sit ups
Between each set complete 3 rounds of:
- 12 2 ct mountain climbers (24)
- 9 KB swings
- 6 jump squats
Core:
- 20 hollow rocks
- 20 supermans
- 20 alt toe touches
Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09
- Meeting ID: 811 9359 4320
- Password: 933230
