Build or HIIT 9/22/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT

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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

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