HIIT 082316

Tuesday, 23August16 (posted early)

Warm-up:

100m, 200m, 100m,200m Run (perform each movement for 30 seconds between each run)

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (L)
  • Downward/Upward Dog

Core: 3rds

  • 20 Plate Rainbows
  • 50 Weighted Flutter Kicks (Same Plate)

Workout: 24 minute cap

Round 1: 6 reps per exercise
Round 2: 7 reps per exercise
Round 3: 8 reps per exercise
Round 4: 9 reps per Exercise                                 Round 5: 10 reps per exercise

movements: Select from the choices

  • Squat Variation (Goblet, Front or Back Squat)
  • Horizontal Push  (Bench or Floor Press, Push-up)
  • Hip Hinge Variation (Deadlift, KB Swing, Hang Clean or Snatch)
  • Vertical Press  (Military Strict Press/Push-Press)
  • Pull (Pull-up, Chin-up, Row)

 

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