Desert Sky Fitness – H.I.I.T.

General Squat Warm-Up (No Measure)

3 min Row

2X:

10 walking sampson

10 side lunges per side

10 lunge w/ elbow to arch

10 x 3 second squats

Tempo Back Squat (5 x 5 @ 75% Rest 2 Minutes )

3 seconds down, 2 second hold, explode up, rest 1 second.

Metcon (Time)

4 Rounds For Time:

30 Double Unders

15 Russian KBS (72/53)

10 HSPU

12 Minute Time Cap
Scaling for DU: 30 Seconds of DU attempts. (Most athletes should try to scale either reps or to DU attempts.)

Scaling for HSPU: Must be different than most used scale for each athlete.

Written by: Ralph

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