Desert Sky Fitness – H.I.I.T.

Warm Up 4 (No Measure)

2 Min Jump Rope

3 rounds:

10 med ball cleans

20 med ball twists

10 kick ups

20 mountain climbers

Across the Floor (No Measure)

GHD Max Situps (Max)

Max sit ups GHD

Metcon (Time)

For time:

400 meter Run

50 toes to bar

2 min ring pank hold

200 meter run

50 V hold KB twist (35/26)

200m suitcase carry (72/56) switching every 50m

50 supermans

50 HBR

200 meter run

50 knees to elbow

50 leg lifts from box

400 meter run

*** 30 min time cap ***
V hold – knees may be bent but feet must be off ground for Rx. Left and right = 1 rep or 100 touches =50 reps

Leg lifts from box- laying down on a tall box, raise legs from ground to full hip extension

Add 1 second to time for every rep not completed

Written by: Ralph

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