HIIT 103116

Monday, 31Oct16

Warm-up: 8 minutes  2rds

1:30 Jump Rope

30 seconds of :

• Dynamic Squats
• Power Jacks
• Push-up to Toe Tap
• Upwards/Downward Dog
• Groiners w/T-Stab

Core: 3 minutes

• 10 Plate Rainbows
• 20 Russian Twists (r+l=2)

Pre-game: 7 Minute EMOM

Odd: 12 DB Arnold Presses

Even: 10 BB Jump Squats (65/75)

Workout:

Take 3 sizes of Kettlebells i.e., 16-14-12K to complete the following descending reps from 10-8-6-4 with all kettlebells. You will break up the reps in half for each side, i.e., H2H swings 5 r/5l, next round 4r/4l… and so on. The clock will be set for 25 minutes so try to complete all sets going from the highest rep down the ladder. Remember do 5r/5l for the 16k, 5r/5l/ for the 14k, 5r/5l for the 12k and so on…When transitioning from one side to the other, ensure proper kettlebell technique.

• H2H Swings
• Racked Front Squats
• Figure 8 To Hold
• Cleans
• Long Cycle High Pulls

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