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)

Push Jerk (6×3 EMOM @ 80-85% )

Metcon (AMRAP – Reps)

3 Rounds With a Partner for Reps:

Minute 1: Four Point Burpee Box Jump Overs (24/20)

Minute 2: Partner 2 goes

Minute 3: Goblet Squats (72/56)

Minute 4: Partner 2 goes

Minute 5: Bear Crawl

Minute 6: Partner 2 goes

Repeat until 18 Minutes
Four point burpee box jump over = Hands and feet must touch top of the box, two foot take off only for Rx.

Goblet Squats: When scaling go heavier than your normal weight.

Bear crawl will start at one end of the rig outlined by the coach and go to the other end of the rig. Each mat is worth 1 rep.

* Record total reps between both partners.

Written by: Ralph

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