Ufit (SWEAT/HIIT)

Gymnastics

3 sets

15 Hollow Upper lift 

15 Hollow Lower lift 

15 Hollow Rocks

Rest 1:00

16 min Amrap

1: 5 Human Makers

2: 20 Sit-ups

3: 15 MB Clean

4: Rest 

5 Rounds 

10 Box Jump-over 

12 Burpee

14/14 DB SA Push Press

30 Speed Skaters

Rest 4 min 

Finisher 

2 sets

Max Hollow Rocks (UB)

Max Side Plank both sides

Strength:
5 sets
12/12 SA DB Strict Press (Seated)
12/12 SA DB Row
12/12 DB Lunge

12 min EMOM
*1: 6/6 Reverse Lunge + Press
2: 12 Push-up
3: 10 180 Jump Squat

Strength:

E2MOM 12

12-15 DB Front Sq

(barely making it to 15 everytime is goal)

Workout:

5 Minute Amrap

10 MB Cleans 30/25

25 lateral over db hops

Rest 1 Minute

5 Minute Amrap

10 floor wipers

15 Air Squats

Rest 1 Minute 

5 Minute Amrap

Max Cal Erg

Strength:

4 Sets

12 Seated DB Press

8-10 Deficit Push ups

12 DB Kick Back

Rest 90sec

Workout:

28 – 21 – 15 – 9

Pike Push Ups

Box Dips

KB frog jump

Strength:
4 Sets
21’s DB Hammer Curls
15 DB Bent Over Rows
Rest 90sec

Workout:
4 Rounds
20/15 Cal Erg
10 Lateral Burpee
5 Hang DB Power Clean and Jerk 50/35

Strength:

5 Sets

Every 2 Minutes

15 Heavy RKS

15 Goblet Squat

Workout:

3 Rounds

50 Sit Ups

40 Squats 

30 Box Jump Overs 24/20

Strength:

3 Sets

10 DB Seated Press

10 Push Ups

10 Upright Rows

Workout:

3 Rounds

10 Medball cluster

20/15 Cal Erg

20 Box Jump Over

Strength:

3 Sets

30sec Sissy Squats

30sec Banded Good Mornings

30sec Glute Bridges

*6 Rounds

250m Run (from top of street)

30 Jumping Squats

Rest 1 Minute

Core:

2 Sets

45sec Max 

DB Hollow Rocks Reps

Super Man Hold

Low Bear Hold 

Rest 1 Minute

Workout:

3 Rounds

30 SA KB Shoulder to OH

15 Push Ups

20 RKS – Heavy