Desert Sky Fitness – H.I.I.T.

Warm up 2 (No Measure)

2 Rounds

10 Burpees

10 Air squats

10 Kips

10 Scorpions stretches

10 Iron Cross stretches

Overhead warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)

Press, Push Press, Jerk (Record heaviest 5 weights)

Every 90 seconds complete 5 presses. Increase weight each round by 10# for starting weights over #100 and increase 5# for starting weights under #100.

Shoulder press until you fail, then Push Press, the Jerk until you can’t complete the 5 reps.

Record highest weight. Comment on starting weight

Start with heavy shoulder press. **Time cap 15 Minutes**

Metcon (Time)

2 Rounds For Time:

8 Ring Dips

50 Meter Run

10 C2B Pull Ups

50 Meter Run

12 Ring Push Ups

50 Meter Run

14 Ring Rows

50 Meter Run
For ring push ups, us a box to elevate the feet to appropriate height. Rx should be parallel with rings.

Written by: Ralph

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