5 rounds #HIIT, 3 burnouts, quick stretch & savasana

HIIT based on BodyRock HIITmax week 6, and then burnouts, 26, 30 & 28 in that order. And no food yet! I’d be really skinny if I didn’t drink so much local IPA, but, self medication.

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Set 1 (50/10), *Skipping

  1. Elevated 1-leg push-up & then spider, alt
  2. In & Out Squat alt, 40lbs
  3. Side push-up, knee tuck & jump, alt
  4. Plank jack & shoulder tap
  5. Clean & press, 30lbs
  6. Tricep dips

Set 2, *Wide Squat & Punch 3lb weights, alt

  1. Pike push-up & then divebomber
  2. Tricep floor squat & tuck jump
  3. Overhead tricep, 20lbs
  4. Lateral & front raise, alt, 20lbs
  5. Competition burpees to tuck jump
  6. Frog hops

Set 3, *Burpee lunge (opp sides) no push-ups / Skipping

  1. Elevated feet, pull knee in & then touch opp elbow
  2. Wide leg frogger
  3. Forearm side plank, pull knee into elbow, 5lbs
  4. Other side
  5. Ustrasana, butt squeeze
  6. Overhead abs, 10lbs

Set 4, *Mat Jumps

  1. Backward lunge & squat, opp legs, 40lbs
  2. Warrior rows, alt, 30lbs
  3. Pistol squats, alt
  4. Static lunge hop
  5. Other side
  6. Goblet squats, 30lbs

Set 5, *High Knees

  1. Push-up, 1/2 burpee, upright row, 30lbs
  2. Bent-over rows, 40lbs
  3. Bicep curls
  4. Hammer curls
  5. Handstand
  6. Mountain climber hops
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Author: Boodiba

Artist, Designer

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