Name: Playbook - Shannon Helm - Hybrid Strength HIIT WOD: Upper & Lower
Uploaded: 2021-11-14T22:51:30.260Z
Duration: 45 min
Description: Hybrid Strength HIIT WOD: Upper & Lower

Complete 3 rounds of:
A. 16 Alt DB snatch
B. 16 Push up with reach
Rest 1-3 min between rounds

Complete 4 rounds of:
A. 15 Goblet squats
B. 15 Prone leg lifts
Rest 1-3 min between rounds

Complete 3 rounds of:
A. 20 KB swings
B. 20 Alt jumping lunges
Rest 1-3 min between rounds

- Start with feet shoulder width apart
- Hold DB in one hand
- Press hips back and lower DB towards the ground
- Snatch up and switch hands before repeating on the opposite side

Alt DB snatch

- Lower your chest to the ground
- Press up and reach arm in front of you

Push up with reach

Circuit 1

- Start with feet shoulder width apart
- Hold DB at chest level
- Press hips back and lower down until 90 degrees
- Stand back up and repeat

Goblet squat

Prone leg lifts

Circuit 2

- 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 one foot forward and one back
- Lower down until 90 degrees
- Jump switch feet and repeat

Hybrid Strength HIIT WOD: Upper & Lower

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