Workout #428

HIIT – Full Body

Time: 80 mins

Start off with a 1/4 mile run then after each body weight exercise run another 1/4 mile. By the end of this one, you will have run 3.25 miles. This one is definitely going to simulate an OCR.

1 round:

  • 1/4 mile run
  • 30 Burpees
  • 1/4 mile run
  • 30 Sit-ups
  • 1/4 mile run
  • 30 Pull-ups
  • 1/4 mile run
  • 30 Captains chair
  • 1/4 mile run
  • 30 Push-ups
  • 1/4 mile run
  • 60 sec Battle rope
  • 1/4 mile run
  • 60 sec Dead hang
  • 1/4 mile run
  • 30 Box jumps
  • 1/4 mile run
  • 120 Flutter kicks
  • 1/4 mile run
  • 60 sec Rope climb
  • 1/4 mile run
  • 60 sec Plank
  • 1/4 mile run
  • 30 Sandbag shoulder touches
  • 1/4 mile run
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