Katurday 4.29
Enduro-Hiit
*hiit can run 100 or 200 m for entire duration (don't need to increase)
*hiit can also cut reps in half
*45 min cap.. if you finish start at the top
100 m run
10 muscle ups/burpee pull ups/burpee to target
200 m run
20 handstand push ups HIIT-push ups
300 m run
30 goblet squats (50/35)
400 m run
40 KB sumo high pulls
500 m run
50 kettle bell swings
600 m run
60 calorie row
700 m run
70 sit ups
800 m run
80 burpees
900 m run
90 air squats
1000 m run
100 double unders (2:1 singles)
Partner
Buy in
Pond lap (together)
Then 3 Rounds (shared reps as desired)
22 deadlifts (185/125)
22 GHD or atomic sit ups
22 pull ups
22 hang cleans (135/95)
22 bar facing burpees
22 handstand push ups
22 front squats (135/95)
22 box jumps
Cash out
Pond lap (together)
Boot camp
3, 10 min AMRAPS and a finisher
1 min break between each
AMRAP 1
3 renagade row with push up
6 dumbbell thrusters
9 burpees
12 dumbbell bent over rows
AMRAP 2
*Start with 4 reps of each movement and add two each round
-kettle bell swings
-goblet squats
-sit-ups
-calorie bike or row
AMRAP 3
5 dumbbell shoulder to overhead
10 kettle bell high pulls
15 step ups or box jumps
100 m run