HITT Virago

Warm up with
Jump rope
10 push ups
10 Sit ups
10 squats
10 forward crawl swims, 10 backstroke swims.

RX 20 reps 10 sec rest
Modifications
20 RX Proficient 25 Apprentice 45 Mastery
15 30 Journey 50 High Mastery
10 35 Practitioner 55 Grand Mastery
5 40 Specialist 100: Ascension
1 Learn the movement and take your time. If need next time try 2 then 3 …
Rest If needed increase your period.

WOD Virago
20 reps each
10 sec break
Start Timer:
1. Skaters
Rest
2. Sumo Squat with explosive jump
Rest
3. Plank Shoulder taps 20 each shoulder 40 total.
Rest
4. Broad Jump + Tuck Jump Fr
Rest
5. Side plank with Shimmy (Get in a side plank > Then drop hip to ground and back up > Then knee to chests. (20 time each side.)
Rest
6. Frog jump reverse burpee. (Drop down like frog and then hop forward > Kick legs back out > push up > walk hands back to frog stance.) 20 times
Rest
7. Mountain Climbers 20 each leg. 40 total.
Rest

8. Reverse lung + High Knee (20 each leg then switch)
Rest
9. Squat Hop 180 Lung. Squat > 180 hop right and front lung landing forward > Squat > 180 hop front lung left landing forward (that’s 1) (20 each leg)
Rest
10. Pick position Shoulder press with side leg lift Right and then left. Repeat.
Rest

Buy out
60 sec Plank
Stop Timer
Light Stretch.