Desert Sky Fitness – H.I.I.T.

Barbell Warm Up (No Measure)

2 Rounds:

100 Meter Run

10 Power Cleans

5 Hang Squat Cleans

10 Power Snatch

5 Snatch Balance

Across the Floor (No Measure)

Mobility (No Measure)

Overhead and thoracic mobility

Metcon (AMRAP – Reps)

10 Minute AMRAP:

50 Wall Balls

40 Kcal Row

30 Shoulder to OH (95/65)

20 Bar Facing Burpees

10 HSPU

*** After Completetion 2 Minute Rest and then Start EMOM

Metcon (AMRAP – Reps)

EMOM 10 Mintues

Minute 1: 30 sec HSPU, 30 sec rest

Minute 2: Max unbroken double unders (30 sec)

Repeat

*** Record LOWEST recorded round of HSPU plus HIGHEST round of unbroken double unders.
Rest is allowed during HSPU

Set of unbroken DU has to be started within first 30 seconds but unbroken set may be carried through until failure if it is started before the 30 second cap.

Written by: Ralph

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