720 Athletics – Build or HIIT

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Warm-up (No Measure)

2 Rounds:

60sec Monostructural of choice

10 Kang Squats

5/5 Crossover Lunge

5/5 Cossack Squats

5/5 Plank to Single arm pike


5 sets:

45sec Wall sit

15 Pulse Squats

5/5 Reverse lunge to Single leg high knee jump

**Rest 60-90sec between sets

Metcon (No Measure)

EMOM x 20 (5 rounds):

1. 15-18 Russian Swings (pack, DB or KB)

2. 16-20 Pack Overhead Lunges

3. 16-18 Prone Arch ups

4. 35sec Hard effort Monostructural of choice
Station 4 can be-

Run, stationary bike, rower, run in place, jump rope or anything that gets your heart rate up.