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HIIT LIFT (includes warm up) 092324

HIIT LIFT • 22m

Equipment:
Medball MB
Kettlebell KB
Dumbbells DB
Your body BW

5 minute BW warm up

90 sec AMRAP
5 MB slams 5 MB squat jump
90 sec recovery
recover AFTER 20x MB climber

Repeat

90 sec AMRAP
5 KB swing 5 BW squat high jump
90 sec recovery
recover AFTER 10x full sit up

Repeat

90 sec AMRAP
5 DB clean press 5 BW donkey kick
90 sec recovery
recover AFTER 10x DB front curl

Repeat

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    Warm up THEN

    7 sets
    Set=4 min 30 sec
    Drill#1 1 min
    Drill #2 1 min
    Drill #3 1 min
    Finisher drill
    Recover in Amy remaining time

    Set#1
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    Drill 2 BW jack touch down
    Drill 3 DB belly burpee
    Finisher 50 mountain climber

    Set#2
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    Gear:
    Dumbbells and Kettlebell(s)

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