HIIT

Friday HIT

8min EMOM 8 Front Squats 135/85 Rest 2 8 min EMOM 1 Deadlift 225/135 8 Box Jumps 24”/18 6 Push-Ups 8 min EMOM* 20 Sit-Ups 15 V-Ups 10 Side Plank Raises (each) 50sec Plank *Rotate Each minute

HIIT

Thursday HIT

Strength: 4×12 DB Med Ball Press 4×12 DB Med Ball Chest Fly 100 Push-Ups (try to do in a few a sets as possible) HIT 800m Run Rest 90 4 Rounds: 10 Hang Squat Cleans 155/85 10 Over the Bar Burpees Rest 60

HIIT

Saturday HIT

2 on : 1 off 3 Rounds 15 V-Ups (alt v-ups) 30 Double-Unders/75 Singles 15 Wall Balls 20/14 30 Double-Unders/75 Singles 15 KB Swings 70/35 30 Double-Unders/75 Singles 15 Back Squats 95/65 Rest 2

HIIT

Thursday HIT

Strength: 4 Rounds: 12 Arnold Press 12 Lateral Raises Rest 30 4 Rounds: 12 1-arm Bent Over Row 12 Hammer Curls Rest 30 HIT: 3 Rounds 25 Cal Row 20 DB Snatch 20% (total) 15 Toes to Bar Rest 60