W.U. Group

HIIT:

W.U.  Group

Skill:  Pullup Variations/Kipping

W.O.D 24 mins or 20 Rds of

• 3 x HSPU
• 6 x Pullups
• 9 x Air Squats
• Every 5 mins including the start Complete 250M Row

ENDURANCE: 6AM ONLY

Repeat Each Cycle 2 x

6 min AMRAP of

• 12/10 x Cals Assault Bike
• 10 x DB Thrusters
• 5 x Pushups on DB
• Jump Rope 3 mins

REST 1 min

6 Min AMRAP of

• 10 x Plank Jacks
• 10 x Plank Shoulder Taps
• 10 x V-Up’s
• 10 x Bicycles
• Jump Rope 3 mins

REST 1 Min and Repeat above sequence