Desert Sky Fitness – H.I.I.T.

General Squat Warm-Up (No Measure)

3 min Row


10 walking sampson

10 side lunges per side

10 lunge w/ elbow to arch

10 x 3 second squats

Box Squat (5×1-3 Every 2 Min @ 90-100% of BS Max )

Choose a box height that is just above parallel for height adjustment.

Metcon (3 Rounds for reps)

AMRAP 15 Min:

40 seconds work 20 Seconds rest/ transition

Goblet Squat hold (44/26)

GHD Back Extensions

Hollow Body Rocks

Russian KB Swings (72/56)

Box Step Ups (24/20)
Goblet squat counts 1-rep for every second held. If more than 5 athletes, Use a box or supermans for modification of back extensions.

Written by: Ralph

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