Build or HIIT 9/8/20 – Long Aerobic

720 Athletics – Build or HIIT

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Warm-up (No Measure)

60 Single unders

5/5 Side plank rotations

5 Inch worms

10 Wide Grip Scap Pullups

Metcon (Time)

****DELOAD WEEK****

2 rounds:

1K Row (attempt nasal breathing only pace)

14 Wide Grip Strict Pullups

150 DU/ 300 SU

14 Rotational Med Ball Slam

1.4 mile AB or 2K C2 Bike or 650m AR

14 Supine Twisting Hip Raise

*Clean your mono machine before rotating to next movement.
*35min CAP

HIIT

2 rounds:

1K Row (attempt nasal breathing only pace)

14 Pronated Wide Ring Rows

150 DU/ 300 SU

14 Rotational Med Ball Slam

800m Run

14 Supine Twisting Hip Raise

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