Desert Sky Fitness – H.I.I.T.

Warm Up 30 (No Measure)

25/20 KCal Row

2 Rounds

10 Sampson

10 Cradle Walk

10 Walking Deadlifts

10 HB to Supermans

10 Scap Pull ups

10 Scap Push Ups

Across the Floor (No Measure)

Metcon (Time)

Five Rounds For Time:

200 Meter Run

15 AMSU WB (20/14)

15 WB (20/14@10/9

10 K2E

10/7 KCal Row

*Time Cap 25 Minutes
AMSU WB – Facing a wall, use a WB to do a abmat sit up and then bounce it off the wall to a height of your choice.

K2E- Knees to Elbow

Atheltes should shoot for sub-5 minute rounds.

Written by: Ralph

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