H.I.I.T

By August 15, 2014wod

PreWOD

Dynamic warm up

Note: the 10 sec portion of the cycle should be done at a 

slower pace, the intent is to keep your heart rate elevated.

Met Con
H.I.I.T

Dynamic warm up

Tabata: compete the circuit 2 x’s 

4 rounds 
20 secs Burpees
10 sec Box step ups

1 min  rest

4 rounds 
20 Bike (fast)
10 Bike (slow)

1 min rest

4 rounds 
20 sec Dumb bell thruster
10 sec DB Swings

1 min rest

4 rounds 
20 sec short rope climbs
10 chinnies

1 min rest

4 rounds 
20 sec rowing (fast)
10 sec rowing (slow)

1 min rest Start the cycle over again.

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