720 Athletics – Build or HIIT

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Warm-up (No Measure)

20 Burpees

20 Crunch Heel taps

30sec bottom of squat hold

15sec/ per side runner’s lunge w/ rotation

30sec plank shoulder taps

30sec superman

20 Scorpions


10min for quality:

30-45sec Upper back chair plank

10 Scissors

10 Feet Elevated Reaching Crunch

Metcon (AMRAP – Reps)

6 rounds (18min) for MAX Reps (each station is 40sec on/ 20sec rest):

1. 10sec Isometric Towel SUMO Deadlift + Tall Hinge Drops in remaining time

2. Thrusters

3. 5/5 Renegade Rows + In out plyo pushups in remaining time
Station 1- Everyone will use a towel unless you have a barbell and can pull into pins or safety arms.

*Station 2- Thrusters can be done with a barbell, DB, KB, Pack, PVC, Towel or Bear Pushup to squat jump.

*Station 3- If no DB or KB’s use a towel version shown in the youtube video. Pushups can be done on knees or any elevated surface that allows hands to be close and wide.