Build or HIIT 11/20/20- Gymnastic Skill + Aerobic Interval Training

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

10 Prone behind the neck band presses

5 No Pushup Burpees

Metcon (AMRAP – Rounds and Reps)

A. 1-10

Deadlift 185/125

*25 DU/ 35 SU after each set

*250 DU/ 350 SU total

*8min CAP

*rest 3min BF B

B. 7min AMRAP x 2 sets:

21 Burpees to 6″ Target

15 Air Squats

9 Pullups Adv: 3 MU

*rest 3min b/t

HIIT

A. 1-10

DB/KB Deadlift *Heavy

*25 DU /35 SU after each set

*250 DU/ 350 SU total

*8min CAP

*rest 3min BF B

B. 7min AMRAP x 2 sets:

21 Burpees to 6″ Target

15 Air Squats

9 Ring Rows

**rest 3min b/t

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