Desert Sky Fitness – H.I.I.T.

Warm up 1 (No Measure)

2 Rounds:

200 Meter Run

10 Sampson

10 Side lunges

10 Wall Balls

10 Push ups

10 HBR

Across the Floor (No Measure)

Handstand Walk (Max feet/ shoulder taps)

Partner up. Start with Handstand holds on the floor or against the wall. Have partner assist with finding balance. Further scale by blocking or wall climbs.

Then practice handstand walks or modify to wall walks (shoulder taps)

Metcon (Time)

For Time with a Partner:

10 Tire Flips

1000 Meters of Running

10 Wall Climbs

30 Hang Squat Snatches (135/95)

50 Bar Over Burpees

1000 Meters of Running

** stagger start for tire flips.
Except for tire flips each movement is one partner working at a time. No two partners are ever exactly equal, divide reps to make workout intensity the same for both athletes.

Written by: Ralph

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