Build or HIIT 12/1/20- Power + Aerobic Intervals

720 Athletics – Build or HIIT

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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**

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