Build or HIIT 9/9/20 – Strength w/Conditioning Finisher

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

5/5 Cossack Squats

5/5 Pike Position SA toe taps

Back Squat

***DELOAD WEEK***

4 sets (10-12min):

BS 6 reps * light-moderate or 60-65% of 1RM

*rest 90sec-2min

Accessory

A.2-3 super sets (8-10min Cap):

12/12 SL DB RDL – 1 DB/KB

12/12 Half Kneeling SA DB/KB Strict Press @20X3

*Rest as needed

Metcon (AMRAP – Reps)

Tabata (8 rounds each/9min total time):

Muscle Snatch 75/55

*rest 1min b/t stations

Cal Bike
*Complete all 8 rounds before switching stations

HIIT

A. EMOM x 10min:

1. 10-12 Single DB Thrusters

2. 150m Run

B. 2 sets (8min):

12/12 SL DB RDL – 1 DB/KB

12/12 Half Kneeling DB/KB Strict Press @20X3

C. Tabata (8 rounds each/9min total time):

American KB Swings

*rest 1min b/t stations

Cal Bike

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