2017-01-31 Power HIIT in 20 Minutes (or: Hell of Squats)

Warmup:

• Jumping jacks (30 secs)

• 10 slow squats

• 1 lap atrium — running

• 1 lap atrium — butt kicks

• 1 lap atrium — high knees

• 1 lap atrium — backwards

WOD:

Plyometric Jump Squat set

• 10 leaping jump squats  (forward and back is 1)

• 10 leaping squats (side to side)

• 10 leaping squats (5 forward-back, 5 side-to-side)

Dumbell set

• 10 single-arm dumbbell (or KB) swings

(4 sets, 2 each side)

Mountain Climber Set

3 rounds:

• 10 mountain climbers

• 10 side plank with dumbbell reach-through (5 each side)

Curtsy Squat Set

3 sets:

• 10 curtsy squats with optional dumbbells (or KB held sumo-style) (each side is one rep)

Burpee set

• 10 classic burpees

• 10 leaping burpees

• 10 classic burpees