Great Woods Fitness & Performance – HIIT

Warm Up

10:00 AMRAP

10 Plate Ground-to-Overhead

10 Alternating Reverse Lunges

10 Plank Shoulder Taps

10 Sit-Ups

100m Easy Run

Sub: 8/6 Bike Calories

HIIT – 6/23 (Checkmark)

3 Rounds – :40 work / :20 rest at each station

Rest 1:00 between rounds

Station 1: DB Deadlift + High Pull

Station 2: Plate Ground-to-Overhead

Station 3: Box Step-Overs

Station 4: Battle Ropes

Station 5: Burpee Ball Slams

Score: total reps across all stations.

Core

10:00 EMOM

Minute 1: :40 Plank Pull Thru

Minute 2: :40 Dead Bugs

Minute 3: :40 Russian Twists

Minute 4: :40 Legs over KB

Minute 5: :40 Mountain Climbers

Repeat for 2 total rounds.

Finisher

2:00 Max Reps

KB Swings

Every time you break, complete 3 burpees before continuing.

Score: total KB swings.