HIIT 022317

Thursday, 23Feb17 (posted early)

Warm-up: 12 minutes

3 minute Jump Rope then with remaining time AMRAP this…

  • 20 sec Air-dyne Sprints
  • 10 Med-ball Squat Jumps
  • 20 sec Air-dyne Sprints
  • 10 Alt Med-ball Rear Lunges (r+l=1)
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Push-ups w/ T-stab
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Mtn Climbers (r+l=1)

*perform T-stab with the hand that’s on the ground then roll ball to the opposite hand to perform the Push-up

*perform Mtn Climbers with both hands on the Med-ball

 

Pre-Game: 9 -Minute EMOM with remaining time run in place (active recovery)

  • Min 1, 4 & 7 – 24 Switches (r+l=1)
  • Min 2,5 & 8 – 12 Kettlebell Swings
  • Min 3,6 &to – 6 DB Hang Squat Cleans

 

Workout: 5 rds

  • 200m Run
  • 8 Strict Push-ups
  • 12 Goblet Squats
  • 16 Sit-ups

 

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