Build or HIIT 9/22/20- Long Aerobic w/ Gymnastics
720 Athletics – Build or HIIT
Warm-up (No Measure)
1min Bike or Row
2 Wall Walks
5 Scap Pullups/row
5 Kipping Swings or Ring rows
Metcon (AMRAP – Rounds and Reps)
12 min amrap
1 min @75% effort Row
1 min @85% effort Row
6 burpee pull-ups, Adv 5 burpee bar MU
8 T2B
5/5 kb snatches
*rest 5 min
12 min amrap
1 min @75% Bike
1 min @85% Bike
4 wall walks
8 HR push-ups
12 single-leg v-ups
HIIT
12 min amrap
1 min @75% effort Row
1 min @85% effort Row
6 burpees + 6 Ring Rows
8 Hanging Knee tucks
5/5 KB/DB Hang snatches
*rest 5 min
12 min amrap
1 min @75% Bike
1 min @85% Bike
4 wall walks
8 HR push-ups
12 single-leg v-ups