Desert Sky Fitness – H.I.I.T.

Warm up 11 (No Measure)

10 Laps around rig

25 Air Squats

25 Sit Ups

25 Modified ring rows

25 Elevated push ups

25 Kips

Across the Floor (No Measure)

Mobility (No Measure)

Thoracic and OH mobility (agian…)

Metcon (Time)

2 Rounds For Time:

100 Double Unders

200m Suitcase Carry (72/53) (switch every 50′)

5 Wall Climbs

20 Thread the Needle (5# plate in hand)

20 HB, Plate Lat Pull Downs (25/15)

20 Verticle Windshield Wipers
HB, Plate Lat Pull Downs = While in a hollow body postion (GLUTES TIGHT!) hold a plate overhead, touch the plate to the ground and then with arms straight pull the weight to over the shoulders. If lower back pain, modify to knees bent and feet on ground.

Verticle Windshield Wipers = Laying on back with legs at 90 degrees, drop legs to the ground to the left at 90 and then to the right at 90. Each touch = 1.

Written by: Ralph

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