Wednesday April 18th – HIIT 4×5 Min Partner Stations

Wednesday: 4/18

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. 1st White Mailbox Run at the end of each Station. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec KB Swing R:(60+/53+)W:(45+/35+)B:(35+/25+)
  • P2: 30 Sec Hip Bridge Hold R: Hip Bridge March

Station 2: 5 Rounds KB Lateral Lunge & Wall Sit

  • P1: 30 Sec KB Goblet Lateral Lunge R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • P2: 30 Sec Wall Sit

Station 3: 5 Rounds Goblet Push Press & Med Ball Overhead Hold

  • P1: 30 Sec Goblet Push Press R:(60+/45+)W:(45+/35+)B:(35+/25+)
  • P2: 30 Sec Med Ball Overhead Hold R:(20/15)W:(15/12)B:(12/10)

Station 4: 5 Rounds Flutter Kicks & Plank Drag Through

  • P1: 30 Sec Flutter Kicks
  • P2: 30 Sec Plank Drag Through