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)

GHD (No Measure)

The GHD is important for developing spinal stabilization during hip flexion and extension. After reviewing movements each athlete will rotate through the GHD for movement practice.
Work on lumbar stablization throughout hip flexion and extension.

Metcon (3 Rounds for reps)

For Reps

2 Min

200 Meter Run

Deadlifts (225/155)

2 Min Rest

4 Min

400 Meter Run

Deadlifts (185/125)

2 Min Rest

6 Min 800 Meter Run

Deadlifts (135/95)
Run does not count for reps. Scale runs as needed to allow time for deadlift.

Written by: Ralph

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