Build or HIIT 9/24/29- Upper Body Strength + Core + Upper Body Hypertrophy

720 Athletics – Build or HIIT

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Warm-up (No Measure)

10 Plank up downs

20 Band Pull aparts

10 Pushups

30sec Crab walk forward/back

Shoulder Press

8min 4RM Strict Press

1 x max reps 90%of 4RM

*little to no rest

1x max reps at 10-20# less

*little to no rest

1x max reps at 10-20# less again

Metcon (No Measure)

4 rounds

8/8 Gorilla rows (top down, alternating arms)

*Rest 30 sec

12 Bent over rows (supinated grip) + 10 sec hold at chest

*Rest 30 sec

10 Close Grip DB Floor Press (both heads of DB touch)

*Rest 30 sec

DB/KB overhead carry 50m

* Rest 30 sec
20min CAP

HIIT

A. 4 sets:

10 DB Z Press

30sec Feet elevated Max Shoulder taps-2sec holds

5/5 Lateral Step up Jumps

B. 4 rounds (20min)

8/8 Gorilla rows (top down, alternating arms)

*Rest 30 sec

12 DB Bent over rows (supinated grip) + 10 sec hold at chest

*Rest 30 sec

10 Close Grip DB Floor Press (both heads of DB touch)

*Rest 30 sec

DB/KB overhead carry 50m

* Rest 30 sec

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