HOME WORKOUT 4/12/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

WARM UP:

60 second monostructural movement of choice.

-then-

2 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.

Skill

EMPTY Barbell, PVC pipe, Broom stick halting (@ Just above knee) power snatch 4×2

Rest 90 seconds between sets.

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 (This is a 20 Min workout):

-Squat jacks

-Push-Ups/knee push up

-Lateral up downs

-kettlebell swing @moderate weight

-double under/single under/plate hops

Accessory

MIDLINE/COOLDOWN:

12 minutes for quality

30 second side plank right

30 second elbow plank

30 second side plank left

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