Desert Sky Fitness – H.I.I.T.

Warm up 2 (No Measure)

2 Rounds

10 Burpees

10 Air squats

10 Kips

10 Scorpions stretches

10 Iron Cross stretches

15 Minutes of Mobility (No Measure)

Work with your trainer to identify and work on your mobility needs.

Metcon (AMRAP – Reps)

Tabata #1: Box Jumps (20/14) alternating with Plank

Tabata #2: Wall Balls (14/10 @9′) alt with Hollow body Hold

Tabata #3: KBS (53/36) alt with handstand hold (on wall)
Tabata = 20 seconds on 10 seconds rest for 4 minutes.

Example: 20 seconds box jumps, 10 seconds rest, 20 seconds plank, 10 seconds rest, and then repeat for a total of four minutes and then move onto tabata #2.

Each tabata will be consecutive for a total of 12 mintues. Athletes will score only box jumps, wall balls and kettlebell swings.

Written by: Ralph

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