2017 Holiday HIIT #12: Sweaty Xmas Present by Kristin R

Well, I got the Polar going again via putting a new battery in the watch, and that might’ve been it. I can see where it’s going to be extremely difficult to make any more than a couple battery changes on the strap though, and while I’d ordered batteries for it, I also got a Wahoo TICKR. First of all, it’s cheaper than the cheapest Polar, and I’m sick of repurchasing them. Secondly it was recommended by my triathlete former boss, Trish, and I trust her judgment. That’s what she uses. Last of all, you don’t have to wear a watch on your wrist, and it sometimes gets in the way working out, mostly in yoga but also if I want to wear wrist weights to bump up some arm moves a little bit.

So I’m going to try it out, but not for yoga. I know! I know. I could use it, but I’m doing the last of this Julia holiday series. Seems like it’ll be a little less intense than #11, thankfully.

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That’s an inflated calorie burn estimate for SURE. It’d be hard impossible to compare to the Polar though b/c you’d have to wear two straps at once.

I’d guess that I burned 700-800ish.

2017 Holiday HIIT #12: Sweaty Xmas Present by Kristin R

50:10 Warm Up (5 min)
1. Plank Walk out Pushup
2. Lunge and Twist
3. Prisoner Jacks
4. Skaters
5. 1 box squat 1 box Squat Jump

Weighted HIIT: 50:10 3x (12 min)
1. Burpee Split Lunge Snatch (keep alt legs) 15s
2. Backload Alt Step up to Squat sandbag
3. Alt Fallen triangle + 2 dips +t-stand 2 dips Didn’t come back to plank bet dip styles. I did 2 dips in fallen triangle, then moved my bottom foot & stacked the top to do 2 more reg t-stand dips.
4. Broad Jump Clean & Press Bunny Hop back 20s I did 4x bunny hops & then stayed low b4 the broad jump, so standing up straight in the clean was a rest 4 my legs!

Circuit: 5 reps – 5x (little rest between moves) √, √, √, √, √ Surprised when I caught up w/ the vid I was only 7min behind. So I procrastinated more!
1. Hang Cleans 20s
2. Double DB Rows (5 renegade rows 2=1 / 5 Double wide rows 1=1) 20s
3. Burpee Clean & Press 20s first round then dropped to 15s. There’s enuff clean & press in this WO! lol
4. DB Split Lunge to Switch Lunge (2=1) 15s first round then dropped to 10s

Bodyweight HIIT: 50:10 x2 (8 min)
1. SL Downdog to Spiderman to updog (switch on 2nd round)
2. Squat 3 Pulse + box Squat Jumps These were KILLER w/o standing up straight after landing from box jump, but sinking immediately to a hover before the 3 pulses. My hip flexors have been really sore lately too, particularly the left.
3. Incline Tricep Pushup burpee box jump
4. Rocket Step Up to Switch Lunge

Paused for a minute hanumanasana (split) on ea side. I needed to stretch my legs!

Tabata Pairs: (8 min)
1. Rev Grip Pushup wide bi curl 15s
2. SL DL to Bicep Curl 15s

1. Spiderman-maker
2. Squat Hammer Front Raise 10s

Finisher: Combo Move Pyramid Finisher 5-1
1. Staggered Pushup, Plank Row, SA Clean and Press, SA Snatch, SA Swing 20 LOVED this. Hard on the swings! That was the last move & I usually use 15 for SA. Since I use 35 for kettlebell tho, I guess it’s time to bump up (tho I can’t afford a heavier kettlebell or a barbell….)
2. Bulgarian – DL – SL Pushup – SL glute raise 15s

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Short HIIT & Tabata & easy yoga

Well… was thinking to maybe do astanga but it’s just so cold inside, here in Portland. Plus I’m stiff and sore. I’m breaking out of order in the Julia WOs to do this no equipment one she just posted. It’s a short “burst” WO of 35min. No preview at all. Last night I had a solo Grimm binge, rather than planning any exercise.

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No Equipment Full Body Cardio and Strength Burst Workout

  • Did the burst straight thru w/out pausing for once. Was good cardio strain & certainly got me warmed up in 35min! Course I cooled right off immediately, once I stopped jumping around, and had to turn on the space heater.

HIIT 50:10 2x 10 mins
1. Roll back switch lunge burpee
2. Plank hand walk 10 and walk out hold 5 seconds
3. Low lateral lunge to pistol squat
4. Donkey kicks up and over
5. Bear shoulder tap to plyo pushup

Tabata Pair time pyramid 6 minutes:
1. Dive bomber to angry donkey up and star jump
2. Walk out staggered hand pushup walk back heel grab

HIIT 50:10 2x 10 minutes
1. Ninja broad jump bunny hop back
2. Pushup alt t-stand and dip/reach under
3. Double tricep burpee did my 2 jumps as tuck jumps
4. 5 squat jumps 5 plank hops
5. 3 groiners 2 front kicks

 Time pyramid 6 minutes:
1. 3 switch lunges touch down and rocket up
2. increasing heel clicks

Yoga

  • 41min

2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

This was be my 2nd “unmeasured” WO. I guess it’s useful as an experiment in detachment, but shit… Most people depend on gyms or yoga studios, workout buddies and often coaches. I have none of that shit to keep me motivated, not even a regularly updated supply of current exercise clothes. If you work out with other people, this is inspiring.

And so I have a new monitor on the way, even though I shouldn’t because I’m not earning any money, at this point. I was shocked to see the cheapest I can get a Polar strap replacement is $72, and I just got the last one May 26, 2017. I went ahead and ordered the new battery, and then today ordered the other monitor, which is cheaper and newer. It seems like that entire market has really died off though.

Without stats I knew I was going to be unmotivated, but an AMRAP appeals. I can go slow & not extend my WO time too much, other than when I take my breaks! (After every set usually, lol.)

11:08am – 12:55pm, so 1 hour 47min for WO part, plus equipment stowing & stretching….

1hr 54min

2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

  • Rounds 1 (12 min / reps) – 5 (8min / reps) with breakdown, as that was as far as I’d previewed yesterday.

12 minute (12 reps) 1 full round, then move 1 & 2 dragon lunges
1. Standard burpee w/ push-up
2. Dragon lunge burpee 6/6, sandbag
3. Plank jack Burpee step up 6/leg 15s, no push-up Next time, up weights to 20s and do the push-up.
4. T stand (SA press up) 3 bunny hop burpee @ the top, 6/side 1st rnd – 15s

11 minute (11 reps) +8lb vest 1 full round, 2nd round to 2nd move & 4 on each side for curtsies
1. Deadlift to squat 20s +2lb wrist weights
2. 1&3/4 box squat BL sandbag All the way down, 3/4 up, back down, fully up.
3. Right curtesy to lat leg lift 15s +5lb ankle weights Left these on 4 2nd round to save time. Next time put on @ beginning
4. Left curtesy to lat leg lift

10 minutes (10 reps) 2 full rounds, box jumps, ½ round face melters
1. Plank hop box jump
2. Face melters 10/leg Feet elevated, jogging on & off bench.
3. Lateral box jump oblique plank hop 5/side Hop up. Hop down. Lateral plank hop.
4. Weighted Chair lunges 2=1 20

9 minute (9 reps) 1 full round, 2nd round full on move 1
1. Plank row to t stand 9/side, 10s +2lb wrist weights
2. Reverse lunge and curl 9/side, 10s +2lb wrist weights +8lb vest
3. Hang clean 20s +2lb wrist weights +8lb vest
4. Reverse grip push-ups bi curl 15s

8 minute (8 reps) 2 full rounds. For 3rd round cut all but the swings to 4 b/c wasn’t sure I’d finish. Did the double moves both sides, then 4 more SA swings ea side, then 20 kettlebell swings to the beep.
1. SA swing right 15
2. SA clean and press right 20
3. Swings Slams 35lb kettle bell
4. SA swing left 15
5. SA clean and press left 20

7 minute (7 reps) Almost 2 rounds. Finished ½ way thru 6th rep of move 4.
1. Rotational chest press 20s
2. Yoga tricep pushup
3. Get up press up tricep extension 10s
4. Tricep pushup tricep kickback 10s

6 minute (6 reps) 1 full round, moves 1,2 & 1 rep of the criss-cross burpee
1. 6 high knee /1 drop and pop= 1 rep
2. Broad jump snatch 20s
3. Criss cross burpees
4. 3 switch lunge handstand

5 minute (5 reps) 1 full round, up to 4 ea side on the split lunge snatches
1. Clean and press 20s
2. Traffic director lunges 5/leg, 10s
3. Split lunge snatches 5/leg, 15s
4. Arnold press 15s

4 minute 4 full rounds, the 5 push-ups & 5 rows ea side (so minus 5 push-ups, NOT full range of motion either, or nose tip to mat)
1. Increasing reps manmaker to step ups 20s Really wanted to drop weight here but satisfied self w/ a note break before starting

3 minute (3 reps) 1 full round & 2 turkish (1 ea side)
1. Turkish Get up right 10
2. Turkish Get up left
3. Clean and press to oh Squat sandbag, but I’d have dropped to 15s if I’d made it thru to here a 2nd time.

2 minute
1. Bulgarian to bulg hop to Sl push-up 1 min per leg

1 minute
Plank hold


Very minimal yoga after

2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

This was a good full body WO. I’m going to feel all the OH sandbag stuff later in my arms & shoulders, I think…

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2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

Bodyweight Buy in: 4:11
1. 25 squats ppl band
2. 50 split squats left (25/leg)
3. 25 sumo squats
4. 25 squat jumps ppl band


HIIT round #1 (50:10 x2) 12 mins  This set & next w/ video
1. clean press to OH box squat sandbag (vertical straps b/c others too long)
2. Deadlift + bent over row (sandbag standing on block)
3. Alt rev lunge + good morning BL sandbag
4. Deadlift + alt plank row 20s jumping back to plank, no push-up
5. Squat and press + surrender 15s
6. SA snatch + SL deadlift 20s

Swing circuit (30:10 x4, 2 per side) 8 mins @17:54
1. Curtsy swing + SA press 15
2. Halo swing + staggered pushup snatch burpee 20 one side. Snatch weight up & then grab w/ both hands, slam & halo. Then put it down on that arm’s side for staggared push-up.
3. SA swing +SA plank hop + concentration curl in squat Maybe just kettlebell swing next time, or take out the swing. Couldn’t get a good flow in this one.


Mat set (1x) @27 This & next 2 sets from breakdown.
10 pushups
12 chest press + leg lowers 20s on bench
10 pull-ups pushups 4 unassisted I like to vary the pushing & pulling, a bit more. Switched to the lighter (less help) red band for the assisted reps too.
12 chest fly + bridge 15s
10 pushups
12 lat pull over 15s
10 pull-ups pushups x unassisted
12 T stand presses (6/side) 15
10 pushups

Squat tabata set (20:10 x4 each move 8 minutes)
Option of body weight squats during the 10 seconds Did this except for b4 last move where I hadda get my band on.
1. OH squat to good morning x4. Keeping weight on shoulders.
2. ski squat + front raise SSD 10s
3. Sumo squat with t-curl + stand to Y presses 10s
4. Squat jumps ppl band

Lunge set (2x) √,
20 weighted chair lunges 1=1 20
10 Bulgarian/leg BL sandbag
10 curtsy lunge/leg BL sandbag
20 rocket step ups 10/leg
10 deficit rev lunges/leg BL sandbag rnd 1, then dropped to 20s. It was a lot for me to do Bulgarians w/ the sandbag & then the next one! Plus I’d done more clean & press w/ the sandbag than usual, with that first move in the first HIIT set.
10 lunge back touchdown kick /leg


HIIT round #2 (50:10:30:10 x1) 10 mins Back w/ video.
1. SA plank hop +SA clean and press 20
a. Mountain climbers
2. Dragon lunge burpees sandbag
a. Oblique burpees
3. Goblet side lunge + toe touch 20
a. 3 skaters
4. Switch mountain climber + arnold press 15s
a. Wide leg mountain climbers
5. SL tricep push up + step up
a. Lateral box jumps
6. Manmakers 20s
a. Burpees

Time = 1:17. Only 12min more than video w/ breaks & note time included! That’s pretty good for me, but then I had a rest day yesterday. (I could’ve managed a yoga but I wanted to focus on art.)

Yoga

About 15min

2017 Holiday HIIT #9: Shoulder Boulder Builder & yoga

Well… Got going slowly today for no real reason. Hemmed & haw-d about what WO to do. I could take a rest day but I don’t want to. In the mood for another moderate WO. So no jump rope before hand. Just a little stretching. Then I did more after. Quads really sore!

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2017 Holiday HIIT #9: Shoulder Boulder Builder

Hiit set 50:10 2x 10 mins Great warm-up set
1. Weighted walk out plank front raises walk back 10s
2. Traffic director lunges 10s
3. Squat hold Burpee with front raise in squat 10s
4. SSD seated Arnold press 20s
5. Commando jack to pike push-up

Paused for 10breath quad stretch ea side

Tabata cardio circuit 20:10 do as a circuit 4x 8 mins
1. Squat jack weight touch down and press 10s 
2. Dumbbell battle ropes (light weights)1st rnd – 10s, then 5s which was too light. Next time hold the 5s & 3s together.
3. Hands and knees (table top) front raise to fly 10 GREAT core work in trying to keep the body tight while doing those 2 moves.
4. Wall runners shoulder taps

Superset: 3x √, √, √  10:44 Hadda take a break after ea round to rest quads. Seriously grateful breakdown doesn’t call for 4. I HATE four rounds, lol.
1. 8 OH rev lunges/leg sandbag Discovered that I CAN keep handles on lengthwise handles & clean, but the handles are so long & I am so petite I can’t really get much of a press UP there, lol. Started over on last round to change grips to do the OH lunges. I have to use the ones w/ the shorter straps.
2. 5 Bear crawl fwd (4 “steps) to box commando up incline pushup bear craw back 2 squat jumps The push-up is the rest here! Quad rest. Realized I’m  not sure if opp hand from foot is how bear crawl is supposed to go. That’s the way I settled on.

Superset: 3x √, √, √ 8:55
1. 8 front raise and drive 15 Front raise. Twist 1 way, then the other way & down.
2. 8 Decline tricep pike push-up Burpee bent arm lateral raise 10s On weights for pike push-up. Changed the push-up style b/c of left tri weak spot. Couldn’t get any decent range of pike motion @ that angle w/out it complaining.

Burnout: 50:10, 40:10, 30:10, 20:10 @34:25
1. Clean and press + to OH squat 20s +ppl band, I should try to learn how to clean & press the sandbag withOUT changing grips, so I can do a continual move like this, b/c also that’s the only way I can squat safely w/ weight OH. I’ve tried! It’s better w/ a sandbag than even as light as 15s. Didn’t want to bother w/ it today tho.
2. Alt SA snatches 20
3. Weighted jab/cross/hook/elbow 5s
4. Commando jack + commando up angry donkey
5. Squat & press up palms facing in + eccentric lateral lower 10s

1:06 Maybe Julia was “efficient & fast” lol.

Yoga

About 35min. Suryas & fundamentals. (As with handstands & standing back bends). Also the hanuman & samakona in there b/c not saving anything up.) Then dandasana & paschimo, finishing to fish. Why is that pose the one Sanskrit name I can NEVER remember? Usually I look it up but screw it.

I could feel that left tricep thing in the surya Bs and really tried to bounce my weight past it. Was gonna maybe do Astanga tomorrow but we’ll see. Either that or a rest day I’d say.

2017 Holiday HIIT #8: Glute Growing

I was going to do yoga today, but after a marathon of sitting on my ass the last two days, driving to the cat show, participating 2 days and then driving back, I was in the mood for something more active, more ass-tastic.

The big show in Portland next month is going to kill my WO schedule for two weeks, but after that I believe I’ll be done with showing for awhile (fingers crosses). Was telling Charlie that if I were a wealthy cat lady I’d do two things: 1) buy my own stud cat and get him his two additional partners and 2) delegate the shows (mostly) to some cat loving, responsible high school lady.

Didn’t even stretch after this, Bad Lady.

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(extra) Warmup: (10/30×6=4min) jump rope

2017 Holiday HIIT #8: Glute Growing

Warm-up: 2x
25 Frog Pumps
25 Banded Lateral Squat Walks
10/leg leg lift hip up

SET 1: 2x
1. Bulgarian drop set (8 reps each weight, 3 weights) BL sandbag, 20s & 8lb vest, 15s I did alt legs to fin ea weight before dropping weight, as I wasn’t doing so by simply picking up dif dumbbells. Rnd 2 – kept on vest for 15s round.
2. 12 box squats to alt forward lunge sandbag
3. 10 1 and ½ RDL rnd 1 – 20s, rnd 2 sandbag, on blocks, w/ 8lb vest thrown over middle

SET 2: HIIT superset 50:10 4x 8 mins + 8lb vest
1. DL drop weight jump and squat to stand 20s 
2. lateral step up & knee up to side lunge/leg BL sandbag Heavy for me for a SL, stepping up move! Let my mind wander & almost fell off bench during 2nd round of it, LOL. After that paid closer attention to form.

SET 3: 4x √, √, √,  √   Hadda take a break after each round. After 2nd I was thinking, “FOUR times???” Note to self: Next time, break this up into two smaller sets, put one @ the very beginning & u can eliminate the jump rope warm-up.
1. 10 alt curtsy lunge plank hop 20s
2. 20 swings 35lb kettlebell
3. 10 rev lunge toe touch/leg 20

SET 4: HIIT superset 50:10 2x 4 mins 8lb vest, sandbag & ppl band
1. banded Sumo DL + 2 lateral side steps
2. banded hip thrusts

SET 5: HIIT: 30:10 x4 (10:40 min) (5lb Ankle Weights) Challenging for me on the 8 backloads but I did well. Was thinking to change the order next time but actually I’ll keep as is. The downdog glute raises were REALLY challenging, by this point, w/ the 5lbs each leg.
1. backload static Rev Lunge leg lift sandbag
2. Down dog glute raises
3. Backload curtsy +leg lift  sandbag
4. RDL + hang clean 20s

Glute Isolation: each leg 2x all moves on one leg then the other 5lb ankle weights. 
20 Donkey pulses I did mini pulses, I know, b/c I was even faster than Julia here, lol. Cheating! Definitely cheating. Didn’t matter as the burn was good.
10 Straight leg lifts
10 fire hydrants
10 donkeys
20 Donkey Pulses

2017 Holiday HIIT #7: Chest, Triceps & Cardio

Well, my back feels much better for the rest day yesterday. Just that tiny bit of stretching (mostly twisting) that I did before meditation & pranayama really helped. Unfortunately it meant that if I wanted to get even four WOs in this week I hadda get up at 6 today, when I’m going to be working until past 9pm. Cat show!

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2017 Holiday HIIT #7: Chest, Triceps & Cardio

HIIT circuit 4x  50:10 OMG this killed me! I went super light & at my own pace. My slowest was the last move. I was going maybe ½ Julia’s pace. But it’s enough for me that I got my ass out of bed early to do this.
1. Decline bosu burpee (If I repeat this WO I’d do it 15/50 and maybe add a ppl band here, but as I’ll be shorter on time than usual I decided nay.)
2. Incline pushup 2 bench hops 5
3. alt Forward lunge tricep kickback
4. 4 goblet sumo squat jump + 4 sumo hold and alt 2 dumbbell toe touches (twist and touch toes with plate)
5. 6 OH high knee toes taps (2=1) + 6 weighted chair lunges (bring weight to goblet hold for chair lunges)

Set 1: Tabata pair 20:10 8x 4 mins
1. dumbbell incline Chest Press 20s
2. Decline bosu pushups + plank straddle hop off shoulder tap have body parallel to long way bench

Super Set 2: 15 of ea move, then 12 of each etc 5:35
1. Close press 15, 12, 8 (15s, 20s, 22s)
2. incline fly 15, 12, 8 (10, 12, 15) (on dinosaur in backbend – 15s)

Giant Set 3: 30:10 3x 6 mins @33:15 +2lb ankle weights
1. Incline Press (on dinosaur in backbend – 15s)
2. SL bosu pushups on ground, alt legs up
3. Decline tricep burpees

Giant set 4: 2x Stayed w/ vid & went lite to keep up.
1. bench dip leg lift 10
2. 3 groiner to bent kickbacks 8 reps
3. T-stand headbangers 8/arm

Super set 5: tabata pair 20:10 8×4 mins I need to get some 12s!
1. down dog spider knee tricep pushup up dog and back
2. Bridge headbangers

HIIT 20:10 4x each move 8 minutes
1. pull over chest press 15s
2. handstand shoulder tap (4) plank jacks shoulder taps 4
3. weighted walkout pushup pulse
4. Staggered hands burpee (one hand forward one hand back-2 pushups per burpee)

Time=1:04

Then some yoga

2017 Holiday HIIT #6

Note to self: repeat this WO.

Paused the vid for the first time after Triplet 2. Took me like five min to delete a couple paragraphs & type this one because iPhone. But I left my 5lb ankle weights on for that last move. Holy shit!

Tabata 3: changed the 1st move to broad jump fwd/ bunny hop back just because it’s a favorite.

Last set killed me! So many sets she can cruise through back to back….She lost me in the middle of the 3rd & then I finished that move & took a nice long break, lol. Move 4, changed bench hops to mat jumps. Also did 1st round of squats with 20s but then changed to BL sandbag. Made it through moves 5-7 before pausing again. Went light with 15s for the Bulgarians but was glad for it on the 2nd side, my weaker left leg.

I’d strongly prefer last 2 moves way slower and catching balance. Will do that way next time. Loved this last set though. Killer.

Time = 1:33. Some minimal yoga after.

Average of 140 ya I was working hard. Haven’t got my sit in yet though. That’ll have to happen in the evening.

2017 Holiday HIIT #5

Couldn’t copy & paste the text so couldn’t do an effective preview (jotting down intended weights for example) so didn’t bother previewing at all.

I guess I don’t mind that I couldn’t do a breakdown because this one, while enjoyable & good for a low energy, tweaky day, isn’t as good of a workout as my baby Astanga (with a warmup).

It got my blood moving though and went by super fast, like Julia says at the end, so I’m glad I did it.

2017 Holiday HIIT #4: Back & Biceps & Cardio by Krisin R

At least I can still blog! Downloaded the iPhone app last night & logged in successfully. (It gets dicey with double authentication sometimes.Normally I copy & paste the YouTube page WO breakdowns into Text Edit, to remove the formatting .Checked my old, slow iPad Mini & it’ll play videos. I’m behind on this fantastic holiday series, but doing them in order. This is one of the scary ones. I decided to change up the order a bit, to make the rep sets a little easier for me to deal with.

2017 Holiday HIIT #4: Back & Biceps & Cardio

by Kristin R

3 Rounds of the 5×5 set Needed to get part of this over with first. Time for just 3 rnds 21:42, Lol. Last 2 rnds took 12min, so about 34 total.

Rep Triset 12, 10, 8, 6 (time 16min)
1. Clean and press 15s 1st round. Way too light but added 2lb wrist weights for 10-round, then 20s.
2. Pull-ups SA Rows rnd 1&2 all w band; rnd 3 – 4 w/out band; rnd 4 – 3 w/out band note 2 self, use lighter, red band next time (4 less help)
3. Staggered burpee to SA concentration curl 20lbs, 6 per arm, then 5,4,3.

HIIT 50:15×2Extra transition time so I could read iPhone breakdown.
1. SSD bent Renegade Rows, 15s
2. Weighted Squat Jump Ski Squat Swing, 10s, Weights OH 2 start. Swing down, back up & then lower down.
3. Superman pushup, T-stand dip and kick-through
4. Bicep Curl to Bicep Hold External Rotation, 10s Curl to 90, rotate out, back in & then lower.
5. DL to Clean & Press, 20s

TabataPairs: (10/20×8, w 30sec bet sets=8:30min)

1. Side plank pull overs, 10 Bring straight arm from OH 2 all the way down by side
2. Around the World, 10s

1. Seated banded Rows, blue band w handles
2. Plank Rows to Rev Grip Bent Rows, 15s

Circuit: 5×5 (Did 1st 3 rounds & beginning of WO).
1. Plank Row Burpee to bent back fly, 10s Push-up row both sides, hop fwd 4 fly. Did the 1st end as all flies, which made it harder.
2. Rev Grip Pushup + wide Bicep Curl, 10s + 2lb wrist weighs
3. Get up press up and slam, 10s
4. Deadlift to Hang Cleans (do 5 deadlifts, then 5 Hang Cleans), 20s changed to sandbag, standing on yoga blocks, for DL after rnd 1. Did all of 1 move then the next.

HIIT 30:10 x4 (8 min)
1. SA Snatch to Lateral Lunge, 20 Hold goblet style when lunging, opp leg from arm 4 the lunge.
2. Staggered Pushup – T-Stand fly, 10
3. Weighted Squat jump to alt SA row in lunge, 20 Hold goblet style 4 squat jump. Step back alt legs 4 SA row.

Time=1:29 Not bad, especially considering my mind body state today.

Tomorrow I’ll do Astanga.