Build or HIIT 11/30/20- Lower Body Strength + LB Hypertrophy + Compound Finisher

720 Athletics – Build or HIIT

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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

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