HIIT 033118

Saturday, 31March18

 

Group Warm-up: 2rds

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (L)
  • Push-up to Down Dog
  • Hollow Out

1:30 Jump Rope

 

Pre-game:  9 Minute EMOM

Minute 1: 30 Double Unders or 1 Min Jump Rope
Minute 2: 5 Shuttle Runs (side/side= 1)
Minute 3: 15 Long Sit-ups

 

Workout:

  • Jumping Pull-ups / Push-ups / Kneeling Slam-ball 20-20-20 x3 = 3min

*100m Sprint AFAP

  • KB Swings / Burpees / Split Jumps                20-20-20 x3 = 3min

*100m Sprint AFAP

  • Figure 8 to hold / High-pulls / OH Carry      20-20-20 x3 = 3min

*100m Sprint AFAP

  • Mtn Climbers / Walkouts / Sit-outs 20-20-20 x3 = 3min

*Run distance of choice

*The rest period between triplets will be 90 second running clock. The faster you run the more rest you will have.

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