HIIT:
W.U. Group
Strength Work: Hang Clean (Full squat)
Every 2 Mins for 12 Mins
- 3 x Hang Clean reps
- 8 x Tuck Jumps
*The hang cleans will not be a MAX effort lift
W.O.D 20 Min clock complete the following
24-18-12-6
- DB Alt Arm DB Clean and Jerk @ 70/50
- Atomic Situps 15/10
**After each segment complete 6 x Burpee Box Jump Overs 24/20
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1 PM Lunch Bunch:
Warm up:
- 20 jumping jacks
- 5 air squats
- 10 plank in and outs
- 30 jumping jacks
- 10 air squats
- 15 plank in and outs
- 40 jumping jacks
- 15 air squats
- 20 plank in and outs
W.O.D
5 rounds
- 5 push ups
- 10 burpees
- 15 DB push press
- 20 squat jumps
- 25 sit ups
Core:
80-40-20
- Flutter kicks
- Russian twists
- Plank jacks
Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09
Meeting ID: 848 4916 7406
Password: 044993
