HIIT:
W.U. Coaches Choice
Strength: 4 Sets of the following work:
1 set equals 1 of each of the below exercises
- 5 x 1 1/4 Pushups
- 8 x Bent Over Lateral Row
- 10-12 x Supine Grip Bent Over Barbell Row 95/65
W.O.D 5 RFT of the following
- 300M Run
- 30 x Lateral Hurdle Jumps
- 15 x Wall Ball 20/14
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ENDURANCE:
WARM UP
EMOTM 5 MIN / 2 ROUNDS
- 5 Burpees then max
- 0-1 air Squats
- 1-2 walk out to plank
- 2-3 reverse lunge
- 3-4 alt single leg balance reach
- 4-5 hollow rock
IN 20 MINS
10-20-30-30-20-10
*Every 5 MINS do 100 weighted jump ropes
- BOX JUMPS / STEP UPS
- BURPEES
- HIGH LOW PLANK
- JUMPING LUNGES
- CROSS BODY MOUNTAIN CLIMBERS (2x)
- RUSSIAN TWISTS
- AIR SQUATS / ALTERNATING PISTOLS
REST 1 MIN
6 MIN AMRAP
- 10 Hollow Rock
- 10 V ups
- 10 Tuck Crunch
- 10 Bicycles
- 10 Right Plank Dips
10 Left Plank Dips
REST 1 MIN
IN 20 MINS
10-20-30-30-20-10
*Every 5 MINS do 100 weighted jump ropes
- BOX JUMPS / STEP UPS
- BURPEES
- HIGH LOW PLANK
- JUMPING LUNGES
- CROSS BODY MOUNTAIN CLIMBERS (2x)
- RUSSIAN TWISTS
- AIR SQUATS / ALTERNATING PISTOLS
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
Password: 658188
