720 Athletics – Build or HIIT

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Warm-up (No Measure)

60 second mono structural movement of choice.


3 rounds of..

10 pvc pipe pass through (can be done with a broom stick or any similar object)

10 Iron cross (5 per side)

10 scorpions (5 per side)

5 inch worm to cobra in place

30 second runners lunge per side.

Metcon (AMRAP – Reps)

Tabata: 20 seconds on/10 seconds off for 8 RDS; perform all 8 RDS of each exercise before moving to the next

Buy In: 8 min run

then, tabata….

-Air Squats


-DB/KB snatch. Don’t have a KB/DB do a no push-up burpee with a deadlift full of books

-step ups (weighted or unweighted) – use use chair, couch, bench

-sit up

Buy Out: 8 min run
If you do not have access to DB’s, you can wear a back pack walking lunges, for kettlebell swing, use the same backpack you used for lunges and swing by the handle.



10 minutes for quality

20 second side plank right

20 second elbow plank

20 second side plank left