Katurday 6.10
Enduro-Hiit
21-15-9
Calories on rower
Burpees over rower
(Hiit: Rest :60)
Into...
3 rounds
12 dumbbell snatches
9 box jumps
6 jumping muscle ups
3 devils press
Into...
3 rounds
400 m run/500 m row or 800m bike
(hiit: 200m run/250 m row or 400 m bike)
30 wall balls
(Hiit 20 wall balls and rest :60 between sets)
Into..
3 rounds
200 m run/250 m row or 400 m bike
(Hiit 100 m run/ 125 m row or 200 m bike)
16 alternating lunges
(Hiit 10 lunges)
12 goblet squats
(Hiit 8 squats and rest :60 between sets)
Partner
Buy in
100 calorie row (split between)
30 rounds (I go, you go)
3 burpee wall balls
6 power snatches (135/75)
9 box jump overs
12 cal assault bike
Finisher
Pond lap
Bootcamp
10, 3 min AMRAPs (2 times through)
:30 break between each
AMRAP 1
Run to grass and back
10 kettle bell swings
10 sit ups
AMRAP 2
10 burpees
10 goblet squats
10 lunges
AMRAP 3
10 step ups or box jumps
10 plate ground to overhead
10 bear crawl plate pushes
10 mountain climbers (total)
AMRAP 4
Run to grass and back
5 dumbbell thrusters
5 dumbbell snatches
3 man makers
AMRAP 5
10 step ups or box jumps
10 jump squats
10 Russian twists (each side, with weight of possible)
5 dumbbell shoulder to overhead