Ufit (SWEAT/HIIT)

HIIT

8 sets
150m Row
Rest :30

4 Rounds
12/12 SA KB seated press
12 UP/Downs
12/12 KB SL DL

BODY BUILDING

4 SETS

10 DB Curl and Press
10 DB Lateral Raise
8/8 DB Reverse Lunge
5 3 sec Dec. Push-up
Rest 1:00

3 ROUNDS

AMRAP 4
20 Mtn Climber (1=1)
10 Squats
10 Sit-ups

Rest 1:30

Accessory
4 sets
20 crunches
12 DB Arnold press (each)
:30 SA DB Flutter Kick
Rest 1:00

18 min Amrap
Row 250m
20 RKS
*15 plank Jacks
10 Up/Down

Strength
4 sets
12 DB Deadlift
12 DB Strict Press
12 DB Step-up
Rest 1:00

12 min EMOM
1: 15 MB Clean
2: 12 MB Up/Down

Mobility
10 min
Glutes/Ham
Shoulders
Coaches choice

For Time
800m Run
75 Dubs/150 Singles
50 Squats
25 DB Push Press
600m Run
50 Dubs/100 Singles
30 Squats
20 DB Push Press
400m Run
25 Dubs/50 Singles
20 Squats
15 DB Push Press

Accessory:
3 sets (Heavier Weight)
20 DB Frog Pump
15 Single DB Floor Press
10 Single DB Row
Rest 1:00

16 Min Amrap
10/10 DB Reverse Lunge
20 Mtn Climbers (2=1)
10 Push-up
rest 1:00

“Annie”
50-40-30-20-10
Double-unders (2x Singles)
Sit-ups

Rest 2:00

21-15-9
DB Thrusters
Burpees

Strength
4 sets
15 DB Deadlift
15 DB Bent Over Row
15 DB Push Press

27-21-15-9
DB Floor Press
*DB weighted Jumping lunges
DB lateral Hop-overs

Mobility:
10 Min
Warm Up

6 Rounds
10 Push-up
12 DB front Rack Squat
14 Up/Down

Core
4 sets
15 Sit-ups
:20 DB Flutter Kick
:30 Superman pulse
Rest :30

12 min EMOM
1: Max Jumping Jacks
2: 5 Hu-Man Makers
3: 15 DB Russian Swing