Build or HIIT 9/28/20- Lower Body Strength w/ Hypertrophy
720 Athletics – Build or HIIT
Warm-up (No Measure)
2 rounds:
5 x 1.5 Air Squats
2/2 Sampson stretch
3 Inch worms
1.5 Front Squat
15min to build Moderate-Heavy 2.2
Accessory
3 sets (10-12min):
12 DB/KB Double front rack- reverse step lunges
6/6 Staggered stance RDL DB/KB – build each set
8 Barbell Floor Press* Build
Metcon (AMRAP – Reps)
5min AMRAP (increase by 2 reps every round):
2 DB/KB DL
2 DB/KB Front Squats
2 DB/KB Push Press
HIIT
A. 13min AMRAP:
5 Jumping Air Squats
10 No Pushup Burpees
15 Situps
B. 3 sets (10-12min):
3 sets (10-12min):
12 DB/KB Double front rack- reverse step lunges
6/6 Staggered stance RDL DB/KB – build each set
8 DB/KB Floor Press* Build
C. 5min AMRAP (increase by 2 reps every round):
2 DB/KB DL
2 DB/KB Front Squats
2 DB/KB Push Press