Desert Sky Fitness – H.I.I.T.

Warm-up 9 (No Measure)

25 kcal row

50 ft Bear Crawl

25 Jumping jacks

15 Med Ball Cleans

10 Wall balls

5 Scorpions each Side

5 Kick Ups

Across the Floor (No Measure)

Bench Press (4,3,2,1 x 3 (2 Min Rest) 70% or Higher)

Perform a set of 4, Rack the bar and rest 5 Seconds, perform set of 3 then rest, perform set of 2 rest, then 1 rep and rest 2 minutes.

Metcon (Time)

3 Rounds for Time:

10 Pull ups

100 Meter Run

10 Toes To Bar

100 Meter Run

Written by: Ralph

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