Saturday May 12th – :30/:20/:10 HIIT + KB Carries & Crawls

Saturday 5/12

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

:30/:20/:10 HIIT + KB Carries & Crawls

4 Rounds x 4 min each with 1 min rest b/t rounds   (1 round = going through all exercises 1 time)

30 sec Negative (3 sec down, 1 sec up) / 20 sec Speed / 10 sec Plyo

-Negative Squats / Speed Squats / Jump squats

-Negative Push ups (B: TRX Chest Press) /Push ups / Plyo Push ups (B: Shoulder Taps)

-Negative Lemon Squeeze (B: Ab Rocker)/ Star Crunches / Flutter Kicks

-Spiderman Holds/ Mtn Climbers the hard way / Mtn climbers

Finish with 8-10 min Carry and Crawls – Alternate b/t a KB Carry and a Crawl

4x KB Carry: Farmers / Racked / 1 KB Overhead (switching every touch of the sidewalk)

Crawls: Crab Walk /Bear Crawls/ Sideways Gorilla Crawl

Suggested KB (55+/40+) (45+/30+) (35+/25+)