O4W Wednesday 11/28 – Hiit It Out Of The Park

HIIT It Out Of The Park

 

5 x 6 min Stations / 1 min rest b/t Stations

:30 sec running clock going through 3 exercises for 4 sets

    1) Bike: :30 sec @500 watts / :30 sec @ 200 watts / :30 sec @ 100 watts

 

     2) Cat Crawl / Hollow Crunch / Hip Bridge March

 

     3) Rocket Jumps / Ninjas / Sumo Squats

 

    4) Max Pull ups To Hang (5 Scapula Pull Ups To Hang) / Shoulder Taps / Sit Outs (mod: Down Dog Toe Touches)

 

    5) MB Slams / MB Sit Up and Double Press / Squat to MB Press Out (bottom of the squat)