HIIT 022517

Saturday, 25Feb17

Warm-up: 2rds

30 seconds each

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge
  • Groiner w/T-stab
  • Up/Down Dog
  • Alt Hip Extensions
    1:30 min Jump Rope

 

Pre-game: 7 min EMOM

1 Dbl KB Clean & Press + 2 Push Press

 

Workout:

KB Ladder….Till complete. Pick a challenging weight.

  • 10,9,8…1 of Pull-ups (men will hook the KB to toe)
  • 2,4,6…20 of KB Goblet Squats
  • 10,9,8…1 of Pull  Through Push-ups
  • 2,4,6…20 of KB Swings

 

Finisher:

After a 2 minute rest…

Mini Met-Con

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

Dynamic Squats x 2 rds
Mountain Climbers x 2 rds
Burpees x 2 rds
Sit-outs x 2 rds

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