Build or HIIT 9/24/29- Upper Body Strength + Core + Upper Body Hypertrophy
720 Athletics – Build or HIIT
Warm-up (No Measure)
10 Plank up downs
20 Band Pull aparts
10 Pushups
30sec Crab walk forward/back
Shoulder Press
8min 4RM Strict Press
1 x max reps 90%of 4RM
*little to no rest
1x max reps at 10-20# less
*little to no rest
1x max reps at 10-20# less again
Metcon (No Measure)
4 rounds
8/8 Gorilla rows (top down, alternating arms)
*Rest 30 sec
12 Bent over rows (supinated grip) + 10 sec hold at chest
*Rest 30 sec
10 Close Grip DB Floor Press (both heads of DB touch)
*Rest 30 sec
DB/KB overhead carry 50m
* Rest 30 sec
20min CAP
HIIT
A. 4 sets:
10 DB Z Press
30sec Feet elevated Max Shoulder taps-2sec holds
5/5 Lateral Step up Jumps
B. 4 rounds (20min)
8/8 Gorilla rows (top down, alternating arms)
*Rest 30 sec
12 DB Bent over rows (supinated grip) + 10 sec hold at chest
*Rest 30 sec
10 Close Grip DB Floor Press (both heads of DB touch)
*Rest 30 sec
DB/KB overhead carry 50m
* Rest 30 sec