Desert Sky Fitness – H.I.I.T.

Warm-up 9 (No Measure)

25 kcal row

50 ft Bear Crawl

25 Jumping jacks

15 Med Ball Cleans

10 Wall balls

5 Scorpions each Side

5 Kick Ups

Weighted Hip Bridges (5 x 8 every 2 min @ 60-80 BS max)

5×8 EOMOM
Use a bench or a Box with a yoga mat for padding, Use a yoga mat to pad bar on hips if necessary.

** If full hip extension cannot be obtained athletes must drop weight

Metcon (Time)

With a Partner For Time:

4 rounds each:

First athlete, from the edge of mats, sprint to vehicle ramp and back then,

15 Deadlift (135/95)

7 Shoulder to OH

7 Bar Over Burpees

Then second athlete runs

Written by: Ralph

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