HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats
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