HIIT 113016

HIIT

Wednesday, 30Nov16

 

Warm-up: 2 rounds / 30 seconds

  • Med Ball Cycle (5 reps each chop)
  • Squat and Push
  • Lunge with Overhead Swing
  • Push-up with Ball under Chest
  • Up/Downward Dog
  • Groiner w/ T-Stab
  • 2 minute Jump Rope

Burpee/Ab Partner Routine for 5 minutes

While 1 person does 10 Burpees the other does the ab exercise then switch

  • 7 Burpees/V-ups
  • 7 Burpees/Russian Twists
  • 7 Burpees/Rev Crunch w/Kip

Ladder Time

For time or 22 minutes (whichever comes first). Sit-outs r/l=1

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Sit-out
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Sit-outs
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Sit-outs
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Sit-outs
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Sit-outs
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Sit-outs
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Sit-outs
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Sit-outs
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Sit-outs
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Sit-outs

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