Desert Sky Fitness – H.I.I.T.

Warm up 13 (No Measure)

2 Rounds

Laps around rig

10 Air Squats

1/4 squat shuffle around rig (left lead)

10 Up to Down dog

1/4 squat Shuffle around rig (right lead)

10 Burpees

Across the Floor (No Measure)

Snatch Balance (5×3 @ 40-50% EOMOM for Skill )

Work on form first and speed under the bar. Increase weight only when these are solid

Metcon (Time)

12 Min Time Cap:

40 Wall Balls (20/14 @10/9)

20 Toes To Bar

40 Double Unders

30 Wall balls

15 Toes To Bar

30 Double Unders

20 Wall Balls

10 Toes to Bar

20 Double Unders

10 Wall Balls

5 Toes To bar

10 Double Unders
Each uncompleted rep is 1 second added to time.

Take care of your hands, do not rip before Friday!

Written by: Ralph

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