Build or HIIT 9/14/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT

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Warm-up (No Measure)

10 Plank Shoulder taps

5-5-5 narrow-hip-wide stance GM

3 way lunge x 2 reps/side

10 Jump Squats

Parallel Box Back Squat


15min to build heavy cluster set 2.2.2 + 5 broad jumps after each set

*rest 10sec after every 2 reps

Accessory

3 sets (10-12min):

16 DB/KB Farmer hold reverse step lunges

30 Banded GM

8/8 DB/KB Floor Press (1 arm works other hold static over chest)

Metcon (AMRAP – Reps)

3min Max DB/KB Thrusters (same weight as B)

HIIT

A. EMOM x 12min:

1. 8-10 Burpee Squat Jumps

2. 40sec Max Distance Air runner

B. 3 sets:

16 DB/KB Farmer hold reverse step lunges

30 Banded GM

8/8 DB/KB Floor Press (1 arm works other hold static over chest)

C. 3min Max DB/KB Thrusters (same weight as B)

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