1a) Reverse crunch w/ bands
25
w/ bands
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Day 9 · Cycle 1
20 Minute HIRT
HIRT
A 20 minute HIRT routine.
6 minute super-sets · 120 seconds rest
Warm-up: 5 minute kickboxing warmup technique
Block timer
Round 1 / 3
6:00
Work
Block 1
Super-set 1— as many rounds as possible in 6 minutes
Super-set 2— as many rounds as possible in 6 minutes
2a) Fold ups w/ medicine ball
15
w/ medicine ball
2b) Jump squats
25 jumps
2c) Inverted rows
20
Super-set 3— as many rounds as possible in 6 minutes
3a) Russian twist w/ medicine ball or plate
25
w/ medicine ball or plate
3b) Step ups w/ medicine ball
25
w/ medicine ball
3c) Jump rope
200 jumps