SNEAKY SIXTEEN & HEAVY HIIT-ER

09.12.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Rear Foot Elevated Split Squat 3 x 10


WOD

"SNEAKY SIXTEEN"

16' AMRAP:

10 Box Jump Overs

5 Shuttle Runs

10 Push Presses

5 C2B Pull-Ups

10 Bar-Facing Burpees

5 Front Squats


B) BODY CROSS


"HEAVY HIIT-ER"

8' EMOM x 3 Rounds:


1 - Lateral Box Jump Overs ('45)

2 - Overhead Lunges ('45)

3 - Renegade Rows ('45)

4 - Wallballs ('45)

5 - Ground-To-Overhead ('45)

6 - Mountain Climbers ('45)

7 - Air Squats ('45)

8 - Joker ('45)


"If you want to be truly successful at it, you cannot be content with pretty good."

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