10/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.  30 second intervals in 2 minute sets.  Work for 3 intervals and rest for 1 interval.  Try and incorporate something different for your 3rd interval but the base movements are going to be swings, goblet squats, snatch, and sumo/upright row.  3rd interval can be anything you'd like.. ropes, planks, burpees, jumping jacks etc..  Below is a template.. Mix and match..

Each set is 2 minutes.. 9 sets = 18 minutes


Set 1
2 handed swing
goblet squat
rope waves
rest

Set 2
Snatch L
Snatch R
plank
rest

Set 3
2 handed swing
sumo/upright row
burpee
rest

Cool down, have a nice day..  El Rey always..