Build or HIIT 11/17/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT

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Warm-up (No Measure)

1min Mono of choice

10 Bear Kick Throughs

40 Single unders

Metcon (Time)

10 rounds:

35 DU/ 70 SU

12 No Pushup Burpees to 8-12″box

6/6 Seated KB Keg lifts 35-44#/26-35# (use 8-12″ box)

1 Rope Climb Adv: Legless

18/13 Cal Bike or Row
*35min Cap

HIIT

10 rounds:

35 DU/ 70 SU

12 No Pushup Burpees to 8-12″box

6/6 Seated KB Keg lifts 35-44#/26-35# (use 8-12″ box)

1 Rope stand-Lay-Stand

18/13 Cal Bike or Row

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