Desert Sky Fitness – H.I.I.T.

Sweaty Warm up (No Measure)

2 rounds

10 Burpees

10 Kb Swings

10 Ring Rows

10 Push Ups

10 HBR

Across the Floor (No Measure)

Squat Mobility (No Measure)

Screaming pigeon, banded hip, wall squats, ankle mobility, quad smash… pick your poison.

Metcon (Time)

For Time:

200 Meter Run

20 Jerk Press (135/95)

200 Meter Run

20 Back Squats (185/125)

200 Meter Run

20 Deadlifts (225/155)

Rx+ (155/105), (225/155),(315/225)

Scaled (95/65),(135/95),(185/125)

15 Min Time Cap
Athletes should choose a weight that they can do between 7-10 Reps when fresh. This should be heavy as possible while maintaining form.

Written by: Ralph

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