Desert Sky Fitness – H.I.I.T.

Warm Up 16 Partner (No Measure)

2 Rounds With a Partner:

200 Meter Run

10 Alt burpees

10 Partner Wall Balls

10 MB Sit up Passes

10 Synchronized Ring Rows

Over head warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)

Walking Overhead Lunge (4 x 25 feet. 60 Seconds Rest )

Using a barbell overhead, travel the prescribed distance. (each rep is = 1 foot)
Stagger start in rows of two for large groups

Metcon (Time)

Alternating with a partner AMRAP 24:

100 Kcal Row

1,000 Meters of Suitcase Carry (72/53)

100 Dumbell Thrusters (35/25)

100 Kcal on the Bike
Reps should not be evenly split! Don’t suffer your partner or your workout by doing what you think is “fair” because it is not actually FAIR!

Suitcase carry is single arm. Switch arms at turn around point. Carries should be in 50 or 100 Meter increments. Every 10 meters is one rep. 1,000 meters = 100 Reps.

Written by: Ralph

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