Desert Sky Fitness – H.I.I.T.
Warm Up 26 (No Measure)
2 Min Row
15 Leg Swings Each Side
10 Hip Bridges
10 Sit Ups
10 Spider Lunges
25′ Bear Crawl
Hip Bridge & Ring Plank (4 x 8 Resting 60 Seconds between)
Hip Bridge 6-8 Reps (Rest 60 Seconds)
60 Seconds Ring Plank Hold (Rest 60 Seconds)
Hip bridge is As Heavy As Possible providing full hip extension without throwing the hips.
Scale Plank by elevating rings.
Metcon (6 Rounds for reps)
3 Rounds Each Set For Time:
30 Sec Max Kcal Bike
Max Reps FS @ 65%
* Rest 2-3 Minutes between each movement until fully recovered
Each set should be max effort. Rest is dictated by athletes (No shorter than 2 min). Stagger start athletes.