Desert Sky Fitness – H.I.I.T.

Warm-up

Making Men (No Measure)

2 rounds:

5 Manmakers light weight

10 Thread the Needle

5 Strict HSPU

10 DB Lateral Raises

5 Upward to Downward Dog

10 Pilates Roll Ups

Gymnastics

Weighted Plank Hold

Althlete will get into plank with their hands (not elbows) down and feet propped up to shoulder height. Warm up with a body weight plank for 30 seconds. Then add weight to get to a challenging weight where midline is maintained.

** Plank should be in a hollow body position! Not flat. Weight should be placed on Pelvis and lumber spine or waistline.

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Sit Ups

25-20-15-10-5 Cal on Rower

10-8-6-4-2 Deadlifts (275/185)

Written by: Ralph

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