Build or HIIT 12/1/20- Power + Aerobic Intervals
720 Athletics – Build or HIIT
Warm-up (No Measure)
2min AMRAP:
10 MTN Climbers
5 Vertical Jumps
Power Clean
WU: 5 x 50%
WU: 3x 60%
Working Sets: EMOM x 8 @75%: 1.1.1 (Dynamic Effort)
Metcon (AMRAP – Rounds and Reps)
7min AMRAP x 2 sets:
10 BBJO 24/20″
10 Burpee Gorilla box jump over
10 burpees (regular)
25 Plate Bent over row 45/25
5/5 Pike leg raises over plate (flat)
**Rest 4min b/t sets**
**Burpee Gorilla box jump over- Feet can touch box or go completely over
HIIT
A. 4min AMRAP x 2 sets:
12 DB Hang C&J
10/10 Side plank rotations
*rest 2min b/t
7min AMRAP x 2 sets:
10 BBJO 24/20″
10 Burpee Gorilla box jump over
10 burpees (regular)
25 Plate Bent over row 45/25
5/5 Pike over plate (flat)
**Rest 4min b/t sets**