Desert Sky Fitness – H.I.I.T.

Foam Roll (No Measure)

Pre-warm up

roll out pecs and lat into tricep

Warm Up 5 (No Measure)

3 Rounds:

20 Jumping Jacks

10 Up dog to down dog

10 Med Ball Cleans

10 Alt KB Snatches

Across the Floor (No Measure)

Metcon (3 Rounds for reps)

3 Rounds for Reps (1min stations):

Lawnmower pull w/ Extension

Leg Levers

Squat Box Jumps (20/15)

Man Makers (25/15)

Plate Lifts (45# @ 6/5′)
Lawnmower = ring row position with single ring, Pull and rotate around ring and press to extension, finish position is one hand on ring and other hand to the sky to make a “T”.

SBJ- Full Squat and then box jump comming out of squat, no rebounding for jump.

Plate Lifts= With 3 Plates on ground lift Plate and set on top of 3 x 24″ boxes or 2 x24″ + 12″ box. Once all 3 plates are on top remove plates to ground. No Dropping! Each move Counts as a rep. ** boxes should be stacked against wall to secure them better for movement.

Written by: Ralph

Leave A Reply:

(optional field)

No comments yet.