Desert Sky Fitness – H.I.I.T.

Warm Up 6 (No Measure)

50 Double unders/attempts. NO SINGLES

2 Rounds of

10 Wall Balls

10 kb clean and jerks

10 Upward to Downward Dog

Across the Floor (No Measure)

Front Squat & Toes To Bar (Record front squat weight, comment on total T2B)

Front Squat 4 x 7 at for weight at 0:00, 4:00, 8:00 and 12:00

Max Toes to Bar (-1) at 2:00, 6:00, 10:00 and 14:00
Shoot for 70-75% for front squats

Metcon (3 Rounds for reps)

3 Rounds for Reps:

3 Minutes

12 Wall Balls (20/14 @ 10/9)

6 Knees to Elbow

3 Squat Cleans (155/105)

2 Minutes Rest

Written by: Ralph

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