720 Athletics – Build or HIIT

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Warm-up (No Measure)

60 second Monostructural movement of choice


2 rounds

5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups (can scale push-ups from knees)

10 single arm Russian KBS per arm (something light, you can also use a light back pack and swing from handle)

10 push press per arm with kettlebell (or, use the same Back pack and press with handle)


If you have access to a barbell or Dumbbell’s

3×10/leg split squat. Rest 90 seconds between sets. If you do not have access to weight 3×15 split squat wearing a weighted back pack or vest @30X1, rest 90 seconds between sets.

Metcon (Time)


400m Run

21 Burpees


3 sets:

40 second prone superman hold

40 second hollow body hold or bent knee hollow body hold

*movements do not have to be unbroken, just accumulate the 40 seconds in as few sets as possible,

Rest 90 seconds between sets