Name: Playbook - Shannon Helm - Hybrid HIIT WOD - Total Body
Uploaded: 2021-11-14T22:57:20.627Z
Duration: 45 min
Description: Hybrid HIIT WOD - Total Body

Complete 3 rounds of:
A. AMRAP Pull ups
B. 8 BB bent over rows
C. 8-10 DB Squats cleans
Rest 1-3 min between rounds

Complete 3 rounds of:
A. 8-10 1 1/2 rep Flat DB bench press
B. 10 (total) Dynamic plank push ups (5 each side)
C. 8-12 BB skull crushers
Rest 1-3 min between rounds

Complete 3 rounds of:
A. 8-10 (each leg) Single leg RDL to forward lunge
B. 20 KB swings
C. 15 Drop squats 
Rest 1-3 min between rounds

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start with DB at your sides
- Clean the DB to your shoulders
- Press your hips back and lower down to 90 degrees
- Return to start and repeat

DB squat cleans

Circuit 1

- Don’t let elbows flare out
- Press dumbbells up engaging your chest 
- Lower with a slow controlled motion

1 1/2 Rep flat DB press

- Start in a push up position
- Lower onto your elbows
- Move back to your hands and lower your chest to the ground
- Press back up and repeat

Dynamic plank push up

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skull crusher

Circuit 2

- Hinge at the waist and lower DB to shin height
- Return to start and step forward
- Lower down until 90 degrees

Single leg RDL to forward lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Jump your feet wide
- Press your hips back and lower down
- Jump your feet close together to return to start

Hybrid HIIT WOD - Total Body

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