HIIT 121616

Friday, 16Dec16

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20secea) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20secea) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-Game: 7-Mnute AMRAP

  • 20 Second Squat Hold
  • 10 Squats
  • 20 Second Hang & Hold
  • 10 Push-ups
  • 20 Second Long Plank
  • 10 Rev Knee Kips

at the 7 minute mark 11 Burpees

 

Strength: 5 minutes of BB Squat Cleans ( use dumbells to modify)

* work up to your workout weight

 

Workout: 4 Rounds for time:

  • 5 BB Squat Clean (use dumbells to modify)
  • 1min Jump Rope
  • 15 Half Burpees
  • 20 KB Swings
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