GET PUMPED for Fall #4: XFit focus
Added 2017-09-03 21:04:05 +0000 UTCGET PUMPED for Fall #4: XFIT focus
16 and 24” elevation
weights
Warmup: 30:30
1. Down dog plank up dog
2. walk out pushups
3. runners lunge twists
4. kickthroughs and reaches
5. frog pumps
6. squat forward folds
HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings
2. Decline hang clean burpees
3. Lateral box jump SA snatches
4. Pistol squat to rocket step up lunge back hop
5. Staggered pushup sandbag pull
HIIT superset 50:10 2x 4 minutes
1. Slam to goblet squat and press
2. DL Squat drop weight box jump
Circuit 30:10 3x 6 minutes
1. Decline pushups plank hops
2. OH alt rev lunges
3. Front squat to front press
HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings
2. Decline hang clean burpees
3. Lateral box jump SA snatches
4. Pistol squat to rocket step up lunge back hop
5. Staggered pushup sandbag pull
HIIT superset: 50:10 2x 4 minutes
1. Backload box squat with 3 pulses
2. Alt SA snatch with SA plank hop
Circuit 30:10 3x 6 minutes
1. RL SL DL to squat to curtsy to squat
2. LL SL DL to squat to curtsy to squat
3. Goblet fwd lunge toe touch SA clean and press
BURNOUT: descending evens combo move 10-2
DL pushups plank hop box jumps
