Desert Sky Fitness – H.I.I.T.

General Squat Warm-Up (No Measure)

3 min Row

2X:

10 walking sampson

10 side lunges per side

10 lunge w/ elbow to arch

10 x 3 second squats

Over head warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)

Overhead Squat (2 Rep Max)

Athletes need to have at least 3 sets at or above their 90%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Written by: Ralph

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