Build or HIIT 10/13/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT

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Warm-up (No Measure)

200m Run

10 Scap Pulls/ Ring Scap pulls

5 Kipping Swings

5 Strict or Kipping Pullup/ Ring rows

Metcon (Time)

6/6 Sandbag over shoulder Get ups 45/30

20 Burpee Pullups Adv: 12 Burpee BMU

1 mile run

6/6 SBGU

15 Burpee Pullups Adv: 9 BBMU

1200m run

6/6 SBGU

10 Burpee Pullups Adv: 6 BBBMU

800m Run
*40min CAP

HIIT

6/6 Sandbag over shoulder Get ups 45/30

25 Burpee

25 Ring Rows

1 mile run

6/6 SBGU

20 Burpee

20 RR

1200m run

6/6 SBGU

15 Burpee

15 RR

800m Run

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