Build or HIIT 7/22/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

300m run (broadway/arapahoe)

5/5 reverse lunge to high knee

5 x 1/2 T2B

Functional Bodybuilding

12min or 3-5 sets:

Front foot elevated 4″- SA Front rack + Suitcase hold split squat 8-10/side @32X1

*Use DB or KB

*rest 20-30sec b/t legs

*rest 60sec-2min b/t sets

Metcon (Time)

4 Rounds

20 Alternating SL squat to box Adv: Pistols

10 T2B

300m KB Goblet Carry 53/35

15 Ring Rows Adv: elevate feet
*20min Cap

HIIT

A.12min or 3-5 sets:

Front foot elevated 4″- SA Front rack + Suitcase hold split squat 8-10/side @32X1

*rest 20-30sec b/t legs

*rest 60-90sec b/t sets

B. 4 Rounds

20 Alternating SL squat to box Adv: Pistols

10 T2B

300m KB Goblet Carry

15 Ring Rows at challenging angle

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