H.I.I.T AM

By August 14, 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 AM

Met Con

Dynamic warm up 
Complete the circuit 2 x’s 

4 rounds 
20 sec wall ball 
10 sec slams

1 min rest

4 rounds 
20 sec Body rows 
10 sec tuck jumps

1 min rest 

4 rounds 
20 sec Tire strikes (fast)
10 sec Fire feet

1 min rest

4 rounds 
20 sec box jumps
10 sec push ups

1 min rest

4 rounds 
20 lateral hurdle jumps
10 Burpee

1 min rest 

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