Desert Sky Fitness – H.I.I.T.

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Mobility

Warm Up Stations (No Measure)

3min Jump Rope

Stations:

V-sit

Dyna Disc

Ball to Ball Exchange

Alternating Superman

Peg Board Hold

Ring hold/kip

Metcon

Metcon (3 Rounds for reps)

0-4 min

200m run

20 supermans

max thread the needle

5-9 min

500m row

20 supermans

max v-ups

10-14min

200m run

20 supermans

max kips

Cool down

Written by: Ralph

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