Desert Sky Fitness – H.I.I.T.

Warm Up 22 (No Measure)

Row 500 Meters

2 Rounds

10 Ab Mat Sit Ups

10 Med Ball Cleans

30 Double Unders
Run/Row 500 Meters

Across the Floor (No Measure)

Everyday Warrior Week 2 “Fight” (Time)

Prior to 4:00, complete:

3 Rounds of:

10 Thrusters 75/45lb

20 Double Unders

Prior to 8:00, complete:

3 Rounds of:

8 Thrusters 95/65lb

25 Double Unders

Prior to 12:00, complete:

3 Rounds of:

6 Thrusters 115/85

30 Double Unders

Prior to 16:00, complete

3 Rounds of:

4 Thrusters 135/95lb

35 Double Unders

Prior to 20:00, complete:

3 Rounds of:

2 Thrusters 155/105lb

40 Double Unders

WEIGHTS

RX:

Male – 75,95,115,135,155

Female – 45,65,85,95,105

Scaled:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

***Singles instead of Double Unders

Masters 55+:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Masters 55+ Scaled:

Male – 45,55,65,75,85

Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)

***Singles instead of Double Unders

Teen:

Male – 45,65,85,95,105

Female – 35,45,65,75,85
Add one second for every rep not completed.

Written by: Ralph

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