Fitness – Tue, Nov 25

Great Woods Fitness & Performance – Fitness

HIIT (Checkmark)

“CARDIO LADDER — 6 ROUNDS”

Work: :40 on / :20 off

Rest 1:00 between each full round

STATION 1 — Machine Sprint

Row / Bike / Ski — rotate every round

Goal: uncomfortable → push speed, not power

STATION 2 — Box Step-Overs (no jump no weight)

Light & quick.

STATION 3 — Fast Jump Rope

Rx: Single-unders

Rx+: DU

Scaled: jump jacks

STATION 4 — Shuttle Runs or Line Sprints

Down & back as many times

STATION 5 — Slam Balls

Fast cycle time (full range of motion)

STATION 6 — Burpee Variation

Rotate each round:

Rd 1: Standard

Rd 2: Lateral-over-plate (no jump required)

Rd 3: No jump burpee

Rd 4: Step-back only

Rd 5: Fast half burpee (no push-up)

Rd 6: Dealer’s choice