WOD 06/18/12

HIIT III - 30/20/10

 

·         30 seconds of work

·         20 seconds of isometrics

·         10 seconds recovery, move to next exercise.

 

Perform 4 rounds with 1 minute full recovery at end of each round.

 

 

·         Warm-up 2 rounds on track

 

Perform the following

 

·         30s – Sumo Squats, 20s Squat hold, 10s Recovery

·         30s – Pike Pushups, 20s Pike Pushup Hold, 10s Recovery

·         30s – Alt Tri-Pod Twist, 20s T-Pod Hold (10 each side), 10s Recovery

·         30s – Exploder Pushups, 20s Star Plank Hold, 10s Recovery

·         30s – Alt Single-Arm Star Squat Thrusts, 20s Single-Arm Star Plank Hold

·         60s Full Recovery

·         Perform 4 Rounds (Repeat 4X)

·         Total 25-28 Minutes

 

Cool down & Stretching

 

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