Build or HIIT 10/12/20- Lower Body Strength and Hypertrophy **DELOAD**

720 Athletics – Build or HIIT

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Warm-up (No Measure)

15 Burpees

3 x 3 way lunge

Front Squat (7 sets: 3 reps at light-moderate or 65-70% 1RM)

*Rest 45-60sec b/t sets

*12min CAP (includes warm up time)

Accessory

3 sets (10min):

8/8 SL DB/KB RDL + Reverse Lunge

8-10 Ring Pushups @32X1 (plate on back for added challenge)

*Build a challenging set

*rest 30-60sec b/t stations

Metcon (Time)

3 rounds:

12 Hang Power Cleans 95/65 Adv: 115/75

9 Thrusters
*7min CAP

HIIT

A. 10min AMRAP:

16 Box Step ups

100m Air Runner

8/8 SL V ups

20 DU/40 SU

B. 3 sets (10min):

8/8 SL DB/KB RDL + Reverse Lunge

8-10 Ring Pushups @32X1

*Build a challenging set

*rest 30-60sec b/t stations

C. 3 rounds:

12 DB Hang Power Cleans *Moderate

9 DB Thrusters

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