Workout #490

HIIT (with Upper Body focus)

Time: 80 mins

This is close to WOD #467 but we made some slight tweaks to make it even better.

1 round:

  • 500m row or 400m jog

3 rounds:

  • 10 Push Ups
  • 10 Pull Ups
  • 10 Ring Row

10 minute EMOM: (every minute on the minute)

  • 8 1 arm Push Press (each Arm)
  • 8 1 arm Dumbbell Bent Over Row (as heavy as possible)

6 rounds: (for time)

  • 10 Toes 2 Bar
  • 10 Bicep Curls (each arm)
  • 10 Burpees
  • 1 min. Rest

3 rounds:

  • 1 min. Plank Hold
  • 1 min. Push Ups
  • 1 min. Bar Hang
  • 1 min. Sit Ups
  • 1 min. Rest
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