7/21/2020
HIIT:
W.U. Coach Option
Strength: Sumo Deadlift/Box Jumps
Pick a weight from the board that allows 10 sumo deadlifts in a row
5 sets of the following
- 10 x Sumo Deadlifts (see whiteboard for weight recommendations)
- 10 x HIGH box jumps
W.O.D 21-18-15-12-9-6-3
*Each round begins with a short sprint
- American KB Swings 53/35
- Goblet Squats 53/35
- Burpees
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ENDURANCE:
- Forearm plank
- hollow hold
- Left Plank
- Right Plank
- Tall Plank Shoulder Taps
- Left Lunge
- Right Lunge
- Squat
- 20 Alt Hang DB / KB Snatch
- 10 Burpees
- 5 MIN AMRAP
- 20 DB Thrusters
- 10 Step ups / Box Jumps
- 20 Alt Hang DB / KB Snatches
- 50 DU / Jump Ropes
- 20 DB Thrusters
- 50 Oblique Mountain Climbers (2x)
- 10 Object Burpees
- 10 bear pose push ups
- 15 vups
- 15 bicycles
- 15 tuck ups
- 15 flutter kicks
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