1a) Reverse crunch w/ bands
30
w/ bands
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Day 16 · Cycle 1
20 Minute HIRT
HIRT
A 20 minute HIRT routine.
7 minute super-sets · 90 seconds rest
Warm-up: 5 minute kickboxing warmup technique
Block timer
Round 1 / 3
7:00
Work
Block 1
Super-set 1— as many rounds as possible in 7 minutes
Super-set 2— as many rounds as possible in 7 minutes
2a) Fold ups w/ medicine ball
20
w/ medicine ball
2b) Jump squats
25 jumps
2c) Inverted rows
25
Super-set 3— as many rounds as possible in 7 minutes
3a) Russian twist w/ medicine ball or plate
30
w/ medicine ball or plate
3b) Step ups w/ medicine ball
25
w/ medicine ball
3c) Jump rope
200 jumps