Rocky HIITs Varsity
- When
- Friday, September 16, 2016
- AO
- Varsity
- PAX
- 4 birdcage_f3, ChickenWing, SkateOrDie
10 PAX entered the ring ready for the bell. Unfortunately they were immediately punched in the face by Mr Pull up and his 10 friends.
Double Suggestion: Whatever I suggest is merely a suggestion...
Warm-up: Mosey around parking lot, 20 SSHs, 10 Windmills, 20 MNCs, 10 Merkins - All in cadence.
The Thang:
5 of each: Perfect pull ups, hanging leg lifts, jump taps, burpees, wall sits until six is in and then 10 count. Repeat all exercises with 4 reps, then 3, 2 and 1.
Mosey to basketball court. 10 stations for some Rocky themed HIITs! 1 minute High intensity with 30 second rest, rotate clockwise.
Station 1-Jump Rope, Station 2-Alternating medicine ball lay-ups, 3- 30lb curls, 4-LBCs, 5-Merkins, 6-20lb Kettle bell American Hammers, 7- 5lb shadow boxing, 8-1 lap w/GoRuck 20lb weight, 9-Dips, 10-Suicides. Rinse and repeat.
COT: Prayers/Praises: Clark Kent, Varsity