Build or HIIT 10/15/29- Upper Body Strength + Hypertrophy **DELOAD**

720 Athletics – Build or HIIT

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Warm-up (No Measure)

150m Run (1st planter box w/ small fence)

8/8 Half Kneeling DB/KB Press to Windmill

10 Supinated Ring Rows

20sec Hollow hold

Barbell Z Press (4 Super sets: 6 reps + 10-30sec L HANG)


10min CAP

*Build a challenging set

*rest 60-90sec

Metcon (AMRAP – Rounds and Reps)

17min AMRAP:

30 Renegade Rows 45/25

15/15 SA DB Push Press

30 Hollow Rocks

150m plate Zercher Carry 45/35

HIIT

A. 4 sets (10min):

6 DB Z press

10-30sec Knee tuck hold

*rest 60-90sec

B. 17min AMRAP:

30 Renegade Rows 45/25

15/15 SA DB Push Press

30 Hollow Rocks

150m plate Zercher Carry 45/35

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