Desert Sky Fitness – H.I.I.T.

Warm Up 8 (No Measure)

4 Rounds:

9 Air squats

7 Push Ups

5 Burpees

3 Pull Ups

Across the Floor (No Measure)

Goal Work (No Measure)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

100 Meter Run

20 Right Arm FR Lunge (35/26)

100 Meter Run

20 Left Arm FR Lunge (35/26)

100 Meter Run

20 Toes To Bar

100 Meter Run

20 Right Arm Ring Row

100 Meter Run

20 Left Arm Ring Row

10 Meters = 1 Rep
Single arm ring row is the same positioning as a ring row but only one hand on the rings. Use core to keep straight. RX= 45% angle.

Written by: Ralph

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