HIIT 110717

Wednesday, 07Nov17

WRm-up: 2rds

1:30 Jump Rope

• 15 sec Skips
• 15 sec Alt Rear Lunge
• 15 sec Burpees
• 15 sec Bicycles

3 Minute Foam Roll

Pre-game: Three 3 minute Clusters (11 min)

You will need a pair of kettlebells you can dead clean 12-14 times.

•  3 cleans + 1 press + 1 squat
• 4 cleans + 1 press + 1 squat
• 5 cleans + 1 press + 1 squat… Repeat
  1 Minute Rest
• 1 clean + 3 presses + 1 squat
• 1 clean + 4 presses + 1 squat
• 1 clean + 5 presses + 1 squat… Repeat
  1 Minute Rest
•  1 clean + 1 press + 3 squats
• 1 clean + 1 press + 4 squats
• 1 clean + 1 press + 5 squats… Repeat

Workout: 2 Rounds of: (12 min)

• 1 Minute Dbl KB Clean & Squat
• 1 Minute Dbl KB Push Press
• 1 Minute Plank
• 1 Minute Racked Dbl KB
• 1 Minute Dbl KB Deadlift
• 1 Minute Rest

Keep count of your reps to stay consistent throughout the rounds.