Build or HIIT 11/30/20- Lower Body Strength + LB Hypertrophy + Compound Finisher
720 Athletics – Build or HIIT
Warm-up (No Measure)
2min AMRAP:
15sec Duck Walk forward/reverse
10 Banded GM
Back Squat (12min to complete)
WU: 8x 55%
WU: 5x 75%
A1: Working Sets: 4×2 85% with 4 sec neg w/ a really fast concentric (explode out of the squat as fast as possible)
A2: 4x 5/5 SL 6-12″ hurdle hops (Reflexive) – don’t let your heel touch.
Accessory
10min for quality
6/6 Valslide DB lateral lunge (DB is held on the inside closest to the leg lunging)
6/6 SL RDL Landmine w/3 sec neg (side facing)
6/6 SA Landmine Strict Press w/3 sec neg
Metcon (No Measure)
E2min x 4:
30sec Hard effort AB Sprints or AR
10 Double DB Jump Squats 25-30/10-20#
HIIT
A. 10min AMRAP
10 WB Bear Hug Squats
5/5 Plank Knee to opposite elbow
8 Cal AR
B. 10min for quality
6/6 Valslide DB lateral lunge
6/6 SL RDL DB 3 sec neg
6/6 SA DB Strict Press 3 sec neg
C. E2min x 4:
30sec Max effort AB Sprints or AR
10 DB Jumping Squats