Desert Sky Fitness – H.I.I.T.

Warm Up 5 (No Measure)

3 Rounds:

20 Jumping Jacks

10 Up dog to down dog

10 Med Ball Cleans

10 Alt KB Snatches

Across the Floor (No Measure)

Max L-sit Hold EMOM 8 (Record total time)

Max L-sit hold from parallets or rings. Scaled = Pull up bar hang.
Maintain glute activation! Hips should be in front of shoulders. This may mean 5 second holds but it will make the exercise more effective.

Metcon (AMRAP – Reps)

With a partner for Reps

12 Min AMRAP:

Partner 1 Plank

Partner 2 Front Squats (95/65)


Partner 1 flutter Kicks

Partner 2 OH Walking Lunge (45/25)


Partner 1 OH KB Hold (36/24)

Partner 2 Kcal Row

Partner 1 must be in hold for Partner 2 to count reps. switch at failure.

Written by: Ralph

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