Daily HIIT show s1 ep19

http://youtu.be/kg1bp9OqVvk

10/20 -- 8x JR
--

10/20--8x

Dyn squat #12 - 17/16/15/16

Ab frog swimmer legs slides #12 - 8/9/8/9
--

then 10/20 -- 8x JR
--

10/20--8x

Burpee (no pu) box jump #6 - 5/4/4/5

bench hop overs #6 - 11/14/15/14
--

then 10/20 -- 8x JR
--

10/20--8x #6 all

Slider mtn climbers - 43/37/35/35

Broad jump burpee (pu) - 3/3/3/3

~~~~

10/20--12x BONUS BACK
burpee
seated scap retract on wall - 9/10/9
burpee
cable row #60 - 12/13/12

HiiTmax #3 part 3//JR + zcut2 WD sub

10/30--42x (28m)
mtn climbers on ugi/JR
**kB/band side to side squat #50 - 14/16/15
mtn climbers
ugi 1 arm plank rev fly/front fly L #8 - 8/8/8
mtn climbers
ugi 1 arm plan rev fly/front fly R- 8/8/8
mtn climbers
band assist pistol L - 6/6/5
mtn climbers
band assist pistol R- 6/6/5
mtn climbers
**dip st tri dip/v-abs- 8/7/8
*mtn climbers
*glute band press & abd - 18/19/18

2 min BONUS BUTT: 10/20--4x BB glute press #40 - 17/15/13/12

total time: 30m

key:
**exercise change
*exercise added

THEN THIS INSTEAD OF WALKING IN THE GROSS COLD WEATHER (zcut power cardio #2) = 15min

Yoga 35min

https://www.youtube.com/watch?v=ydO6a9a5COw

B- (too much rest)

Upper Split #4 & JR 15

10/20--30x
5: JR
5: bosu side2side/split hops
5 jR
5: burpee/dyn ssqt
5JR
5 bosu side2side/burpee

Supersets:

dB bicycle #15 x20

dB oh tri ext #25 x10
--3x

side plank fwd kick toe touch x10/10

cable row #60 x12
--3x

med ball leg lifts #5 x10

seated rev fly red band x10
--3x

running man situps #12 x12

rev grip chins x4
--3x

time: 15min (+ extra set running man)

Lower Split #7 & 15JR

10/30--23x JR/burpee combo 3x3

15AMRAP:
bb side lunge L #35 x10
bb side lunge R x10
single hamstring ball roll ins x 10/10
dip station knee raise #15 x10
single leg elev glute press x15/15
#rnds: 4

Back & Legs #3//15min JR

10/20--30x jr/burpee/dyn sqt 

Climb indoors

5.9

10-

10

10+/11-

11 (not clean)

10/40--18x:
6sets JR
6sets alt comp burpee & dyn squats
6 sets JR

15AMRAP
superman hold 30s x1
BB back squat #50 x 10
ball dB swimmers #4s x10 tot
kB back lunge pass #50 x12
cable row #60 x12
ab splitters x 8
#3.5

total time today: 30 min

Yoga 35min + 10m yoga/night

My body is making it abundantly clear that I need more stretching. Starting last night I will be doing a 10 min vinyasa before bed!

Sean Vigue 35min POwer Yoga for Athletes!
B (a little too much core, not enough legs)