HIIT:
W.U. Coaches Option
Strength 3 Parts x 4 sets
- 8 x Ice Skater Hops over hurdle (4L/4R)
- 8 x Single Leg Ball Slams (4L/4R)
- 15 x Good Mornings 65/45
W.O.D 16 min AMRAP of
- 12 x Uneven weight box Step Overs M: 50 and 35, W: 35 and 20 (use 2 DB’s)
- 12 x Renegade Rows (6L/6R)
- 6 x 8-Count Body Builders
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ENDURANCE:
WARM UP
2 ROUNDS
- 1 Min Banded Lateral Walks
- 1 Min Banded Monster walks (front / back)
- 30 sec high low plank
- 30 sec prisoner squat
- 30 sec superman burpees
- 30 sec burpees to a doorway
49 MIN CLOCK
RUN 2 MIN
Into 20 MINS 5-10-15-20…of the following
**every 5 mins stop and do 5 object burpees
- Dumbell Thrusters (hold one head in each hand)
- Lateral jumps over the dumbell (2x)
- Alt pistols (air squats)
- Mountain Climbers (2x)
- Box Jumps / Step Ups
- Alt one arm KB Swing
- Plank Shoulder Taps (2x)
- Into RUN 2 MINS
REST 1 MIN
- RUN 2 MINS
In to 20 MINS reverse of what you just did. Begin at the round you ended with.
**every 5 mins stop and do 5 object burpees
Into RUN 2 MINS
CORE
2 ROUNDS / 30 SEC EACH
- Abmat / butterfuly situps
- side plank dip right
- side plank dip left
- low plank oblique mountain climber
- flutter kick
- v ups
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