HIIT 032317
Thursday, 23Mar17 (Burpee day 3)
Warm-up: 3 Rounds
- 40 Mountain Climbers
- 30 Jumping Jacks
- 20 Push-ups
- 10 Back Squats (Light)
Pre-Game:
15-12-9-3
- Kettlebell Figure 8
- KB Tactical Lunges
- Burpees
Workout:
Perform each movement in each triplet for 30 seconds non-stop for three rounds.
Complete one triplet, rest for 1 minute and move on to the next triplet and do the same.
Triplet #1
- Kettlebell Swing R
- Wallball
- Kettlebell Swing L
Triplet #2
- Kettlebell Rows R
- Spiderman Push-ups
- Kettlebell Rows L
Triplet #3
- Kettlebell Clean & Press R (long cycle)
- Squat thrusts
- Kettlebell Clean & Press L (long cycle)
Finisher: After a 2 minute rest… Mini Met-Con
2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- Evil Jumps x 2 sets
- Sit-outs x 2 set