HIIT 112017

Monday, 20Nov17

Group Warm-up: 2rds

1:30 Jump Rope, then 30 sec of each movement

  • Dynamic Squats
  • Seal Jacks
  • Groiner w/ T-stab
  • Plank

3 min Foam Roll Lower/Upper

 

Pre-game: 3 Rounds

  • 3 Sumo stance Zercher Squats 135/95
  • 6 Tuck Jumps
  • 12 Squat Thrusts

 

Workout:

Round 1 – 10 min

Start with a heavy  KB , perform 20 swings, then…

6 Push Ups
20 Swings
7 Push Ups
20 Swings
8 Push Ups
20 Swings
9 Push Ups
20 Swings
10 Push Ups
20 Swings

  • Rest 1:30 minute

Round 2 – 10 min

Stay with the heavy bell perform 20 swings, then…

6 DB Hang squat cleans
20 Swings
7 DB Hang squat cleans
20 Swings
8 DB Hang squat cleans
20 Swings
9 DB Hang squat cleans
20 Swings
10 DB Hang squat Cleans
20 Swings