Desert Sky Fitness – H.I.I.T.

Warm Up 5 (No Measure)

3 Rounds:

20 Jumping Jacks

10 Up dog to down dog

10 Med Ball Cleans

10 Alt KB Snatches

Across the Floor (No Measure)

Metcon (Weight)

Death By 2 x Bear Complex:

Every minute complete two bear complexes and then increase weight by either 5 or 10 pounds. Continue until failure.

Starting Weights:

Scaled: 65/45 Increasing 5# EMOM

RX: 95/65 Increasing 10# EMOM

RX+: 135/95 Increasing 15/10# EMOM

Metcon (2 Rounds for time)

2 Sets, Each For Time:

9-6-3

DB Burpee Cluster (45/35)

OH Squats (135/95)

*Rest for 3 minutes or until fully recovered and complete again!
Dumbell Burpee Cluster: While holding the DB do a burpee when standing up from burpee go directly into cluster.

Metcon (2 Rounds for time)

2 Sets, Each For Time:

9-6-3

DB Burpee Cluster (45/35)

OH Squats (135/95)

*Rest for 3 minutes or until fully recovered and complete again!
Dumbell Burpee Cluster: While holding the DB do a burpee when standing up from burpee go directly into cluster.

Written by: Ralph

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