SHIELD Crossfit – HIIT FIT

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Warm-up

4 Rounds

100m Run

8 Wall Balls

Shoulder Mobility

Strength

5 x 8 Strict Pull Ups

And…

5 x 20 Decline Push UPS (feet on bench)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

8 Sandbag Squats (100/50)

10 Hollow Rocks

20 Mountain Climbers
HIIT 30 second rest after each round

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