15 Minutes of Pain

Desert Sky Fitness – H.I.I.T. Warm-up 10 (No Measure) 1 Minute Double Unders 2x 10 Bird dogs 10 Knee raises on PU bar 10 Push ups 10 Ring rows 5 Slow goblet squats Across the Floor (No Measure) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) AMRAP 15:

Hello There

Desert Sky Fitness – H.I.I.T. Warm Up – Sarah (No Measure) 200 Meter run 2x: 10 KB swings 20 flutter kicks 10 Air Squats 5 Burpees Across the Floor (No Measure) Back Squat (5-5-5 Rest 2-3 Minutes ) Warm up Sets: 10 w/ Empty barbell 5 @ 50% 5 @

Give Me a Break

Desert Sky Fitness – H.I.I.T. Partner Warm Up 22 (No Measure) Run 200 Meters 20 Alt Burpees 20 Alt Med Ball Cleans 20 Alt KB Swings 20 Alt PVC/BB Snatches Across the Floor (No Measure) OLY Skill (No Measure) Back to the Basics with PVC: Grip, Stance and Starting Postion

Brink

Desert Sky Fitness – H.I.I.T. Warm Up Stations (No Measure) 30 second stations: Assault Bike Pilates Roll Ups/Sexy Sit Ups Ring Pull Ups or Ring Rows Shuttle Run Burpee Box Jump (lower box) Across the Floor (No Measure) Sumo Deadlift (3-3-3-3-3-3-3 Rest 2-3 min) Increase weight as form allows. Record