HIIT 010917

Monday, 09Jan17
Warm-up 2 rounds of:

• Air Squats
• Butt Kickers
• Skipping
• Groiners w/T Stab
• Cossack Lunge Stretch
• Static Crab Bridge
• Hollow Outs
  1:30 minute Jump Rop

Strength: 8-Minute EMOM

4 Back Squat & 1/4 (115/75)– From the Rack

Workout:

3 Couplets (No Rest, Just Change and Go)

9 – 12 – 15

• *Thrusters
• Push-ups

6 – 9 – 12

• *Thrusters (increase weight)
• Reclines

3 – 6 – 9

• *Thrusters (increase weight)
• Plated Front Raises (15/35)

* BB/DB/KB

Core: 2 Rounds

• 15 Rocky Style Sit-up (with a side to side rotation)
• 30 Second 6” Leg Lift toes pointed w/ small circles