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