Build or HIIT 9/21/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT

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Warm-up (No Measure)

10 No Pushup burpees

10/10 Side Plank leg lifts

5/5 Reverse Lunge w/ rotation

5 Dive Bomber pushups

Front Squat

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

*rest 10sec after every 2 reps

Accessory

3 sets (10-12min):

16 DB/KB Farmer hold arm/front rack hold arm – reverse step lunges

12 Barbell stiff legged DL – build each set

10/10 DB/KB Glute Bridge Floor Press (1 arm works other hold static over chest)

Metcon (AMRAP – Reps)

4min Max squat clean thrusters (95/65), Adv (135/95)

HIIT

A. EMOM x 12min:

1. 30sec Goblet Pulse Squats

2. 10 Cal Air Runner

B. 3 sets (10-12min):

16 DB/KB Farmer hold arm/front rack hold arm – reverse step lunges

12 DB/KB stiff legged DL – build each set

10/10 DB/KB Glute Bridge Floor Press (1 arm works other hold static over chest)

C. 4min Max DB SC thruster

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