HIIT 111416

HIIT

Monday, 14Nov16

Warm-up 2 rounds: 30 seconds at each

• Sumo Air Squats
• Alt. Cossack Lunge/stretch
• KB Halo (r)
• KB Halo (l)
• Banded High Pulls
• Cat Stretch
• T-Spine Stretch (on 3 point kneel, knees wide, 1 hand behind head, elbow to opposite knee)
• 200 m run (90 seconds to complete)

3 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups, Russian Twist & Rev Crunch w/Kip

70 Rep KB Snatch (half snatch) Challenge: For 8 minutes, 4 min (l/r). Women/12k>/ Men 16k> (avg 9 reps per minute/1 every 7 seconds)

EMOM = 14 minutes

For a real challenge – women = 16k / men = 20-24k

Even Minutes

• 6 KB Swings
• 6 KB High-Pulls
• 6 KB Two Handed Thrusters

Odd Minutes

• 5 Lunges right leg (kb racked on left side)
• 5 Lunges left leg (kb racked on right side)
• 5 Push-ups on KB

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