Build or HIIT 9/10/20 – Upper Body Hypertrophy w/Anaerobic Intervals

720 Athletics – Build or HIIT

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Warm-up (No Measure)

3min AMRAP:

10 Alt Lunges

10sec HS hold/ wall walk hold or Pike on box hold

20 Seated Band Rows

Accessory

***DELOAD WEEK***

3 sets:

15 Snatch Grip Barbell Rows *build as needed

*rest 30sec

10-20sec Wall HS Hold + 4-6 Strict HSPU

*Rest 90sec-2min

*scale to 5″ riser, a box or Z press

Metcon (Time)

A. E3min x 5:

6 Push Press 95/65

35 DU/70 Singles

16 Jumping Lunges

B. Accessory:

50 Band Straight arm lat pulldown

50 Band overhead tricep extensions

HIIT

A. 3 sets:

15 DB Bent over rows

*rest 30sec

10-20sec DB/KB Z press hold + 6-10 Z press

*rest 2min

B. E3min x 5:

6 DB Push Press

70 Singles

16 Jumping Lunges

C. Accessory:

50 Band Straight arm lat pulldown

50 Band overhead tricep extensions

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