Build or HIIT 9/28/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2 rounds:

5 x 1.5 Air Squats

2/2 Sampson stretch

3 Inch worms

1.5 Front Squat


15min to build Moderate-Heavy 2.2

Accessory

3 sets (10-12min):

12 DB/KB Double front rack- reverse step lunges

6/6 Staggered stance RDL DB/KB – build each set

8 Barbell Floor Press* Build

Metcon (AMRAP – Reps)

5min AMRAP (increase by 2 reps every round):

2 DB/KB DL

2 DB/KB Front Squats

2 DB/KB Push Press

HIIT

A. 13min AMRAP:

5 Jumping Air Squats

10 No Pushup Burpees

15 Situps

B. 3 sets (10-12min):

3 sets (10-12min):

12 DB/KB Double front rack- reverse step lunges

6/6 Staggered stance RDL DB/KB – build each set

8 DB/KB Floor Press* Build

C. 5min AMRAP (increase by 2 reps every round):

2 DB/KB DL

2 DB/KB Front Squats

2 DB/KB Push Press

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