Desert Sky Fitness – H.I.I.T.

Warm-up

Warm Up Stations (No Measure)

30 second stations:

Assault Bike

Pilates Roll Ups/Sexy Sit Ups

Ring Pull Ups or Ring Rows

Shuttle Run

Burpee Box Jump (lower box)

Mobility

Weightlifting

Turkish Get Up (5×3 each side)

warm up using lacrosse ball as “weight,” then a kb, and if stable use a barbell. Slow and controlled movement here.

Metcon

Metcon (4 Rounds for reps)

0-3

20 Lateral Step Ups (24/20)

20 KB side bend

4-7

10 Alternating Hip Bridges (green ball single leg RX, Scaled: green ball both legs, floor single, floor both legs

10 Alternating DB Strict Press (45/25)

8-11

20 Alternating V-ups

20 Supermans

12-15

10 Lunge jumps

10 HSPU

Written by: Ralph

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