Build or HIIT 9/25/20- Gymnastic Skill + Aerobic intervals

720 Athletics – Build or HIIT

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Warm-up (No Measure)

200m run

20 Crab toe touches

10 Burpees

Gymnastics

12min:

Ring MU Skill w/ bands (Scale: use ring row technique + transition)

*Stay submax on intensity working on the following:

*Ring Control and stability in the support position

*Skill development in the transition with either ring row to transition or using bands if minimum strength requirement is met (2 strict Ring Dips)

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

400m run

5 muscle ups (scale – 10 transition MU or 10 RR + 10 dips)

-remaining time front rack lunges (115/75)

*Rest 2 min

4min Amrap

20 russian swings

10 single arm front rack cossack squats

1 min plank – both hands on the kB

*Rest 2 min

4 min amrap

400m run

5 muscle ups

-remaining time curtis P’s
Curtis P- Front rack lunge, lunge, push press

HIIT

A. 10min AMRAP:

100 Single Unders

15/10 Cal Row

10 No Pushup Burpees over erg

B. 4min AMRAP

400m run

12 Ring Rows

12 Pushups

-remaining time DB front rack lunges

*Rest 2 min

4min AMRAP

20 russian swings

10 single arm front rack cossack squats

1 min plank – both hands on the kB

*Rest 2 min

4 min amrap

400m run

12 Ring Rows

12 Pushups

-remaining time curtis P’s

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