Desert Sky Fitness – H.I.I.T.


Warm Up 6 (No Measure)

50 Double unders/attempts. NO SINGLES

2 Rounds of

10 Wall Balls

10 kb clean and jerks

10 Upward to Downward Dog



6min: Hand stand runs (No Measure)

Get into hand stand position. Alternate lifting one hand at a time to touch your shoulder. Modifications would be lifting your hand only part way, or just lifting it off the ground.


Metcon (Time)

Run with a kb (45/36) and stop at each mark, complete exercise, then run back to gym after each movement

at 100m: 20 KB Swings

at 200m: 20 alternating single deadlift

at 400m: 20 alternating snatch

at 800m: 20 goblet squats

Break as needed but be gentle with the KB! Don’t drop it outside please.

Written by: Ralph

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