Desert Sky Fitness – H.I.I.T.

Warm-up 10 (No Measure)

1 Minute Double Unders


10 Bird dogs

10 Knee raises on PU bar

10 Push ups

10 Ring rows

5 Slow goblet squats

15 Minutes of Mobility (No Measure)

Work with your trainer to identify and work on your mobility needs.

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

20 Alt KB Snatches (53/35)

100 Meter Farmer Carry (45/25)

20 ALT KB Swing Cleans (53/36)

100 Meter Waiter Carry (45/25)

20 Goblet Squats (53/36)

100 Meter KB Front Rack Carry (53/36)

Each Round = 90 Reps (100m = 10 reps.)
ALT KB swing cleans (same as last week) from a single arm KB swing, clean the weight, then single arm KB swing, switch hands at top of swing and then clean on other side.

KB front rack carry is two kb

Written by: Ralph

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