Build or HIIT 7/3/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

3 rounds:

12 Jumping Jacks

15sec Squat Hold at parallel

3/3 Skaters

Functional Bodybuilding

3 sets :

8-10 Spanish Squat @32X1

*Moderate-Heavy, tempo is priority

**Rest 90sec

Metcon (No Measure)

16min for quality:

150ft/ per arm Suitcase KB/DB carry

5/5 Goblet hold DB/KB step ups (20/16″)

5/5 Lateral step up jump (no weight)

30 Banded pronated standing low row (band around post ankle-mid shin height)

HIIT

A. 3 sets :

8-10 Spanish Squat @32X1

**Rest 90sec

B. 16min for quality:

150ft/ per arm Suitcase KB/DB carry

5/5 Goblet hold DB/KB step ups (20/16″)

5/5 Lateral step up jump (no weight)

30 Banded pronated standing low row

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