Desert Sky Fitness – H.I.I.T.

Warm-up

Speed Run Warm Up (No Measure)

200m jog (to 200m mark)

100m sprint (to 200m mark)

100m jog (sprint from 200m mark back to gym)

200m sprint (from gym to 200m mark and back)

Over head warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)

Across the Floor (No Measure)

Mobility

Weightlifting

Snatch Balance (5 x 3)

Metcon

Metcon (Time)

10!

Increase weight each round:

OHS (95/65)

Sit Ups (opposite hand to opposite knee, both sides = 1 rep)

Written by: Ralph

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