Build or HIIT 7/30/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

20sec Squat hold at parallel

20sec Air Squats

20sec Hollow rocks

Zercher Squat (3-4 sets (8min cap): 5 reps @33X1)

@10min Max reps at 60% x 2 sets. 60sec rest b/t sets

Metcon (Time)

3k row/2400meters ski/1.5 miles Air runner/4.2 miles bike/ 6k C2 Bike

*E2min 12/12 Side Plank Knee crunch (top leg to elbow)
*18min cap

HIIT

A. 5 sets:

2 DB Zercher squats @80X1

4 DB Zercher Squats @08X1- at parallel

*rest 2min b/t sets

B. 3k row/2400m ski/1.5m Air runner/4.2m bike

*E2min 12/12 Side Plank Knee Crunch

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