Build or HIIT 7/8/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

20sec MTN Climbers

20sec Sumo Squats

20sec Hollow Hold

Parallel Box Back Squat (12 min to build)


5RM Box Squat at parallel –

**USE A SPOTTER IF NEEDED**

Metcon (AMRAP – Reps)

40 on/20 off x 6 sets (12min):

1. Lateral Shuffle overs (2x 4″ plates with 2ft b/t plates- Focus on quick feet)

2. SA DB Hang Clean + 2 Push Press (switch arms at 20sec) 45-50/25-35

HIIT

A. Double KB/DB Sumo Stance Squat 4-5 sets x 5 reps + 20-30sec wall sit

*rest 90sec-2min

B.

40 on/20 off x 6 sets (12min):

1. Lateral Shuffle overs (2x 4″ plates with 2ft b/t plates- Focus on quick feet)

2. SA DB Hang Clean + 2 Push Press (switch arms at 20sec)

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