720 Athletics – Build or HIIT

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Warm-up (No Measure)

60sec Straight leg bear crawl forward/back

90-90 with rotation x 3 per side

20-30sec/per side -3 point quad stretch

2 rounds:

4/4 Split squats

4/4 Drop Split cleans + recovery

Metcon (AMRAP – Reps)

2 sets each AMRAP(26min total time)

A1. 6min AMRAP:

10 No Pushup Burpee over obstacle

8 Alternating Hang Split Cleans*

8 PLANK up downs

**REST 60sec before A2

A2. 6min AMRAP:

8/8 Front foot elevated reverse lunge to high knee (all w/ rotation)*

8/8 Star Reach

8/8 Alternating toe taps

**REST 60sec before A1
Split Cleans- Use a pack,DB’s, moderate barbell as shown in youtube video or PVC/Broomstick/Towel. No external load is also acceptable as the footwork will be challenging enough.

*Front foot elevated lunge- Any elevated surface as long as it’s sturdy and 4-8″ in height.