7/28/2020
HIIT:
W.U. Coach Option
CORE: Tabata 2 parts
A. Alt Side Lateral Plank hip touches
B. Weighted Deadbugs
Conditioning: Tabata
Bike/Row
W.O.D 30-20-10
- Weighted Step Overs (use uneven weight)
- HSPU/Seated Stict Press
- 2 x Mountain Climbers
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ENDURANCE:
WARM UP
2 ROUNDS / 30 SEC EACH
- Forearm plank
- Hollow Hold
- Tall Plank opposite arm + leg raise, alt
- Standing leg circles right
- Standing leg circles left
- Prisoner Squat
- Alt Lunge
- Burpees
46 MIN CLOCK
25 MINS: Begin and end with 400 M run. Complete a 400 M run between every exercise.
50 cross body mountain climbers (2x)
20 Switch squat jumps
50 forearm oblique mountain climbers
20 dumbbell thrusters
50 jumping lunges
20 box jumps / step ups
50 Russian swings
REST 1 MIN
20 MINS: Begin and end with 100 jump ropes. Complete 100 jump ropes between every exercise
- 50 cross body mountain climbers (2x)
- 20 Switch squat jumps
- 50 forearm oblique mountain climbers
- 20 dumbbell thrusters
- 50 jumping lunges
- 20 box jumps / step ups
- 50 Russian swings
CORE
6 MIN AMRAP
- 10 tuck ups
- 20 plank shoulder taps
- 10 x + os
- 20 plank jacks
- 10 v ups
- 20 butterfly situps
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
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