Build or HIIT 9/21/20- Lower Body Strength w/ Hypertrophy
720 Athletics – Build or HIIT
Warm-up (No Measure)
10 No Pushup burpees
10/10 Side Plank leg lifts
5/5 Reverse Lunge w/ rotation
5 Dive Bomber pushups
Front Squat
15min to build heavy cluster set 2.2.2 + 5 High Box jumps after each set
*rest 10sec after every 2 reps
Accessory
3 sets (10-12min):
16 DB/KB Farmer hold arm/front rack hold arm – reverse step lunges
12 Barbell stiff legged DL – build each set
10/10 DB/KB Glute Bridge Floor Press (1 arm works other hold static over chest)
Metcon (AMRAP – Reps)
4min Max squat clean thrusters (95/65), Adv (135/95)
HIIT
A. EMOM x 12min:
1. 30sec Goblet Pulse Squats
2. 10 Cal Air Runner
B. 3 sets (10-12min):
16 DB/KB Farmer hold arm/front rack hold arm – reverse step lunges
12 DB/KB stiff legged DL – build each set
10/10 DB/KB Glute Bridge Floor Press (1 arm works other hold static over chest)
C. 4min Max DB SC thruster