HIIT 103017

Monday, 30Oct17

Warm-up: 2rds ( 30 sec each movement)

  • Dynamic Squats
  • Seal Jacks
  • Groiner w/T-stab
  • Mtn Climbers
  • Switches

3 Minute Foam Roll (upper/lower)

Partner Workout: Move quickly, support and spot each other at all times

  • Chest Press : (floor or bench). 5, 3, 1 reps

Example:
225 is your 1rep Max

Take 65% of 225 = 145 5 sets of 5 reps
Take 85% of 225= 190 3 sets of 3 reps
Take 95% of 225= 215 3 sets of 1 rep

  • Chin-up/Dips: 50 Reps – Goal 4 sets or less
  • Sit-ups: Max reps in 3 minutes

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Finisher: 7 minute AMRAP

  • 10 DB Hang Squat Cleans
  • 10/5 Push-ups
  • <——> Suicide Sprint
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