Aerobic/Zone 2 Block
Every minute for 30 minutes, rotate between:
Walking Lunge
Single arm curl and press
Walk and Squat
Swingle arm curl and press
Rest 1 minute
(5 total minutes x 6 rounds)
HIIT / Zone 3-5 Block:
For time:
Run 800m
30 burpee jumping pull-ups
Run 800m
Strength Block:
3 rounds for quality of:
20 dumbbell sumo deadlift high-pulls
20 dumbbell front squats
20 dumbbell floor presses
20 dumbbell hammer curls
You can use the same weights for SDHP, squats and floor presses, but will likely need to drop the load for the curls.
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