HIIT 040517
Wednesday, 05Apr17 (Burpee Day 15)
Warm-up: 2rds
20 seconds each of :
- Air Squats
- Seal Jumps
- Butt Kickers
- Heisman Lateral Steps
- Rear Lunge with a High Knee Jump
- Shoulder Taps
- Mtn. Climbers
- Downward/Upward Dog
Burpee Challenge: 7-Minute Burpee EMOM
1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds
Pre-Game: 8 min
20 BB Shoulder Press (off rack)
* pick a weight where you can do 4 sets of 5 reps
then with the remaining time AMRAP this
- 5 Chin-ups
- 10 Trx Face-pulls
- 20 sec Battle Rope
Workout:
6 rounds at one station before moving to the next. work/rest: 20/10
Rest 1 minute after completing two movements.
- Jumping Pull-up
- Kettlebell Swings
- Rest 1 min
- Half Burpees
- Dumbell Push Press
- Rest 1 min
- Mountain Climbers
- Air Squats