Desert Sky Fitness – H.I.I.T.

Warm-up

Warm Up 3 (No Measure)

3 Rounds

5 Burpees

10 Air squats

5 Kick ups

10 HBR

Metcon

Boss Man Birthday (Time)

In teams of three complete the following. Two team members working at a time and team member resting at all times. (Row will only have one working) One athlete will be working on the 47 rep movements while the second works on 100 single-unders and the third will rest. Each partner must complete at least 7 reps of each movement. When the 100 singles are completed that partner may help complete the 47 reps.

1000 Meter Row (One working at a time)

47 Wall Balls

100 Singles

47 V-Ups

100 Singles

47 Box Jumps (20/16)

100 Singles

47 Pull Ups

100 Singles

47 Lunge Jumps

100 Singles

47 Ground to OH (75/45)

100 Singles

86 Sit-Ups

100 Singles

Written by: Ralph

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