Build or HIIT 9/15/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT

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Warm-up (No Measure)

1min Mono of choice

10 Scorpions

5 Scap Pullups/row

5 Kipping Swings or Pronated ring rows

Metcon (AMRAP – Rounds and Reps)

4min AMRAP:

4 HR Pushups

4 Strict Supinated grip pull ups

12/9 Cal mono

4/4 Tall kneeling KB/DB Twist

**rest 2min

6min AMRAP:

6 Burpees

6 Pull Ups

15/10 Cal Mono

6/6 Turkish Sit Up

*rest 2min

8min AMRAP:

8 HR Pushups

8 Supinated Strict Pull Ups

18/12 Cals

8/8 Tall kneeling Twist

*rest 2min

10min AMRAP:

10 Burpees

10 Pullups

21/15 Cal Mono

10/10 Turkish Sit Up

HIIT

4min AMRAP:

4 HR Pushups

4 Supinated Ring Rows

12/9 Cal mono

4/4 Tall kneeling KB/DB Twist

**rest 2min

6min AMRAP:

6 Burpees

6 Pronated Ring Rows

15/10 Cal Mono

6/6 Turkish Sit Up

*rest 2min

8min AMRAP:

8 HR Pushups

8 Supinated Ring Rows

18/12 Cals

8/8 Tall kneeling Twist

*rest 2min

10min AMRAP:

10 Burpees

10 Pronated Ring Rows

21/15 Cal Mono

10/10 Turkish Sit Up

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