SHIELD Crossfit – HIIT FIT

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Warm-up

Karaoke

Up & Overs

Samson Lunges

Buttkickers

High Knees

Toe Touches

High Skips

Dumbell Shoulder Warm Up

10 Arm Circles Right

10 Arm Circles Left

10 Double Arm Circles

10 Banded Pull Aparts

5 Alternating Press + Press (Press Right, Press Left, Both)

5 Strict Press

5 Push Press

Metcon (Time)

5 Rounds

400 M Run

15 DB Bent Over Rows

15 DB Push Press

Goal: Under 20 Min

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