Build or HIIT 8/10/20 – Long Aerobic Work

720 Athletics – Build or HIIT

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Warm-up (No Measure)

400m run

10 Russian KB Swings

10 Scap Pullups

Metcon (AMRAP – Rounds and Reps)

A. 10min AMRAP:

400m Run

100m Overhead plate carry 45/25#

B. 10min AMRAP:

500m Row

50 DU/ 100 Singles

C. 10min AMRAP:

.7 mile AB Bike/ 1000m C2 Bike

10 strict pull-ups

15 KB swings 24/16kg

Core Finisher

6min or 2 rounds

20 straight arm russian twist – use 5,10,or 15# plate

10/side half-kneeling chop
*Rest 1min b/t stations- Clean equipment before rotating stations.

HIIT

A. 10min AMRAP:

400m Run

100m Overhead plate carry 45/25#

B. 10min AMRAP:

500m Row

50 DU/ 100 Singles

C. 10min AMRAP:

.7 mile AB Bike/ 1000m C2 Bike

10 strict pull-ups or Ring Rows

15 KB swings

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