Desert Sky Fitness – H.I.I.T.

Warm up 14 (No Measure)

3 rounds

7 med ball burpees

7 wall balls

7 med ball swings

7 med ball cleans

Across the Floor (No Measure)

Pull-ups (3 Max rep attempt, 3 min rest)

Try to match or increase each round

Metcon (Time)

With a partner:

1000 meter row

4 rounds:

20 pull ups

10 med ball cleans (20/14)

20 Toes to bar

10 burpees

Partner 1 runs 400 Meter

Partner 2 runs 400 Meter

*24 minute time cap
Athletes may rotate when ever they want. One rower for each team. When partners switch they must tag their teammate in.

Written by: Ralph

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