HIIT:
W.U. Coaches setup
Strength: 2 Parts
A. Single Leg Deadlifts 5/5 + Ball Slams x 10
B. Bent Over Rows Supinated Grip x 10 + 5 x Box Pike Pushups
W.O.D 15 min Clock, Finish AFAP
- 100 x Burpees
- 100 x Cals on Assault Bike
**Best completed in rounds of 10/10 but any means individual chooses is good
1 PM Lunch Bunch:
Warm up: 3 rounds
- 10 air squats with 3 second pause at bottom
- 20 Glute bridges with 3 second pause at the top
- 30 mountain climbers
W.O.D (any weighted object can be substituted for the KB)
- 100 lateral jumps
- 5 burpees every 10 jumps
- 80 KB weighted walking lunges (OH/front rack/goblet)
- 5 burpees every 10 lunges
- 60 sit ups
- 5 burpees every 10 sit ups
- 50 KB swings
- 5 burpees every 10 swings
Core: 3 rounds
- 20 hollow pulses
- 20 plank shoulder taps
- 20 L side plank dips
- 20 R side plank dips
Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09
Meeting ID: 848 4916 7406
Password: 044993
