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

Across the Floor (No Measure)

10 EMOM Bench Press and Ring Row

10 Min EMOM

Odd: 5 Bench Press

Even: 6-8 Ring Row

Metcon (4 Rounds for reps)

For Reps:

4 Rounds of:

90 Seconds of:

15/10 Kcal Bike

Max WB (20/14 @10/9)

90 Seconds Rest
Scale KCal on bike as needed. If it takes more than a minute to reach 15/10 Kcal then reduce KCal.

Written by: Ralph

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