HIIT 111216

Saturday, 12Nov16
Warm-up: 2rds

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

Pre-game: 8 min EMOM
Min #1 – High Knees & Drop (Drop every 10HK’s)
Min #2 – 30 Air Squats
Min#3 – 20/10 Push-ups
Min# 4 – 1 min plank
Repeat

Workout: 2 8 Minute AMRAPS / 3-Minute Rest Between

AMRAP 1:

3 Squat Clean & Press  (95/60)

8 Pull-ups / 12 SA Rows (6r/6/l)

100 m Sprint

AMRAP 2:

1 Squat Clean & Press (115/80)

4 Push-ups / Clapping

200m Run