Desert Sky Fitness – H.I.I.T.

Warm-up

8 min: Warm-up (No Measure)

200m run

20 jumping jacks

100m sprint

20 supermans

100m sprint

20 KB deadlift

100m sprint

20 med ball shrugs

100m sprint

20 all one movement: samson, straighten front leg, elbow to arch, standing knee to chest

Mobility

6 min: front rack/hip mobility

Weightlifting

16min: Front Squat (4×7 @60%)

Every 2 min. Immediately after 7 squats, complete 10 supermans and then 30 sec 3 point plank hold.

Metcon

12 mi: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

50m Sled Push (135/95)

20 DU

15 Wall Balls (20/14)

20 DU

10 HR Push Ups

Written by: Ralph

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