Desert Sky Fitness – H.I.I.T.

Warm-up

Warm Up Stations (No Measure)

30 second stations:

Assault Bike

Pilates Roll Ups/Sexy Sit Ups

Ring Pull Ups or Ring Rows

Shuttle Run

Burpee Box Jump (lower box)

Mobility

Weightlifting

Clean Pull (5 x 3)

>90% clean 1RM. Work up to a weight you can complete 3 clean pulls unbroken with perfect form, then do the 5 sets of 3 at that weight

Metcon

Grumpy Aunt Grace (Time)

With a Partner:

60 Clean and Jerks (135/95)

* One partner works at a time

** Every time you want to switch, both partners must run 200m then the 2nd partner can resume where partner 1 left off.

*** Each partner is responsible for 30 Clean and Jerks.

Written by: Ralph

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