Workout #467

HIIT

Time: 1 hour

1 Round: 

  • 500m Row

3 Rounds:

  • 12 push-ups
  • 12 Dumbbell push press
  • 8 Ring rows

10 min EMOM: (every minute on the minute)

Within the minute complete the following 2 exercises. Whatever time you have left in the minute is your rest. When the next minute starts go again until all 10 minutes are up.

  • 8 1-arm push press (each arm)
  • 8 1-arm dumbbell bent over row (each arm)

* as heavy as possible

6 Rounds: (for time. Start a timer and see how  long it takes you to complete this 6 times)

  • 10 Toes 2 Bar
  • 15 Wall balls
  • 20 Kettlebell swings
  • 1 min rest

2 Rounds:

  • 1:00 min Plank hold
  • 1:00 min Wall sit
  • 1:00 min Bar hang (dead hang from bar)
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