Desert Sky Fitness – H.I.I.T.

Warm-up

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

Weightlifting

Back Rack Lunge (5×5)

5 reps each leg each set, 60% of BS 1RM

Metcon

Metcon (AMRAP – Reps)

0-2:00

1 Rope Climb

2 Front Squats (95/65)

2:01-4:00

1 Muscle Up

4 Front Squats

4:01-6:00

1 Rope Climb

6 Front Squats

6:01-8:00

1 MU

8 Front Squats

Continue alternating rope/MU and adding 2 reps to front squats each round until all reps cannot be completed within time frame. Record total reps completed

Gymnastics

You have ONE MINUTE of rest from Metcon before you start this

Max Plank Hold (Time)

Max time in plank hold. Butt drops or rises, your time ends.

Written by: Ralph

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