4 MINUTE MAJOR & HIIT 16

18.05.2022

CROSS

WARM-UP

Dynamic Warm-Up & WOD Prep

STRENGTH

Bench Press 3 x 10

WOD

"4 MINUTE MAJOR" - 4' AMRAP x 3:

Buy-In:

100 Double Unders

Remaining Time Max Rounds:

10 Toes-To-Bar

10 DB Front Squats

2' Rest

Buy-In:

80 Double Unders

Remaining Time Max Rounds:

8 Toes-To-Bar

8 DB Thrusters

2' Rest

Buy-In:

60 Double Unders

Remaining Time Max Rounds:

6 Toes-To-Bar

6 DB Clusters

BODY CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

WOD

"ODD HIIT"

8' EMOM x 3 Rounds:

1 - Box Jump Overs+ Elevated Shoulder Taps ('45)

2 - Tuck Jumps + Plank Jacks ('45)

3 - Wall Walks + Front Plank ('45)

4 - Inverted Rows + HR Push-Ups ('45)

5 - Shuttle Runs + Walking Lunges ('45)

6 - Jumping Squats + V-Ups ('45)

7 - Mountain Climbers + Sit-Ups ('45)

8 - Burpees + Battle Rope ('45)

"Challenges are what make life interesting and overcoming them is what makes life meaningful."