O4W Wednesday 11/21 – HIIT

6 x 4 min Stations (20 sec work / 20 sec Hold / 20 sec Work x 4) 1 min transition time

 

 

  • KB Swings / 1 KB Deadlift  / 1 Arm Push Press
  • Big rope slams / Rest / Alt Waves
  • Mtn the hard way / Plank / Hand Release Push ups
  • Squat Jumps / Squat hold / Jumping Lunges (step back lunges)
  • Bicycle / Superman Hold / Spiderman Planks
  • Air Bike: :20 sec SPRINT / :40 sec Rest

 

4 min Core Finisher: :30 sec per exercise 2x through  

Plank / Side Plank hip dips (right) / Side Plank hip dips (left) / Hollow Hold