Desert Sky Fitness – H.I.I.T.

Warm Up 26 (No Measure)

2 Min Row

2 Rounds

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)

4 Rounds

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.

Written by: Ralph

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