HIIT 030817

Wednesday, 08Mar17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 sec) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20sec) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-game: 8 EMOM

Odd: 20 second Plank + 20 Switches

Even: 20 Second Push-up Hold + 6 Hand Release Push-ups

 

Workout:

More Kettlebells

30/15 4rds  NO REST between rounds

  • Kettkebell Swings
  • Tactical Lunge
  • Kettlebell Plank Row*
  • Figure 8 to Hold w/ Twist
  • Kettlebell Sit-up (R)**
  • Kettlebell Sit-up (L)**
  • Kettlebell Scissor Kicks***

* hold a high Plank position with the KB on the ground underneath your chest row right with left hand on the ground then row left with right hand on the ground

** lay on ground with KB in the right hand Press and Sit-up the do the same with the left hand

** place Kettlebell on the ground and perform scissor kicks ( move around the KB)

 

 

 

 

 

 

 

 

underneath you

 

 

 

 

 

 

 

 

 

 

 

 

 

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