HIIT

July Focus
For the month of July we will focus on Push/Pull combinations geared to toning and building muscle. This will be a great way to build overhead stability, feeling more secure with shoulder to overhead exercises along with increased speed on burpees, jump roping, and core dominant exercises like kettlebell swings.

Men/Women
Strength:
5 Rounds:
5 HSPU
10 1-Arm DB Bent Over Row
10 DB Side Raise
15 V-Ups

Try to do the hand stand push-ups strict, be in control and don’t crash down. Other great alternatives include, seated or standing shoulder press with dumbbells. There is no weight suggested for bent over rows or side raises, so find a weight that is challenging for you and try to perform all 5 sets with the same weight and form. Get the most out of v-ups by keeping your legs straight, your upper body should come up as much as your legs do and ultimately you should be able to touch your shoes.

HIT:
21-15-9
Thrusters 95/65
Roll-Outs
Box Jumps 24″/16″

Beginner:
21-15-9
Thrusters 65/45
Sit-Ups
Box Jumps 18″/12″