HIIT 050117

Monday, 01May17

Warm-up:

2 min Jump Rope, followed by 2rds of the following movements for 30 sec each

Drop Squats
Forward/Rear Lunge
PVC Pass Through
Up/Down Dog
Hollow Out

 

Pre-Game: 4-Minute EMOM

  • Odd: 7 Light Thrusters
  • Even: 30 sec on the Airdyne

 

Workout: 21-Minute AMRAP

  • 1 min Jump Rope
  • 10 Burpee Box Jumps
  • 1 min Jump Rope
  • 15 Kettlebell Squat Clean
  • 1 min Jump Rope
  • 20 Kettlebell Snatches  – 10 Each Arm

 

Strength: Negative Bench Press

  • 7 Sets of 3

 

Core: 3 rds

  • 10 Supermans w/ PVC
  • 20 Curl-ups w/ PVC

 

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