Desert Sky Fitness – H.I.I.T.

Warm-up

400m Row (Time)

Performance

Warm-up (No Measure)

Planks on Rings

1 x 10 sec Hold

1 x 20 sec Hold

1 x 30 sec Hold

1 x Max Hold

3 x 5 Pendlay Rows

3 x1 Max Pullup Hold

3 x 5 Chin ups

3 x 3 Explosive Push up onto plate

Weightlifting

Kettlebell Snatch (Double KB Snatch 3×5)

Metcon

10min: Metcon (AMRAP – Reps)

Reps Ascending 2, 4, 6, 8, 10, 12, etc.

Back Rack Thruster (95/65)

Burpees

Written by: Ralph

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