Build or HIIT 7/20/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min mono (what you’ll be doing in metcon)

10 Scap Pullups

5 Kipping Swings

5 Pullups

Metcon (AMRAP – Rounds and Reps)

A. 8min AMRAP:

15/10 Cal mono of choice

8 Burpee Pull Ups

*rest 2min bf B

B. 8min AMRAP

18/13 Cal mono

10 Lateral Burpees over plate

*rest 2min bf C

C. 8min AMRAP:

21/15 Cal mono

30 Russian Twists w plate 15/10

HIIT

A. 8min AMRAP:

15/10 Cal mono of choice

8 Burpee Pull Ups or Ring Row

*rest 2min bf B

B. 8min AMRAP

18/13 Cal mono

10 Lateral Burpees over plate

*rest 2min bf C

C. 8min AMRAP:

21/15 Cal mono

30 Russian Twists w plate 15/10

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