Desert Sky Fitness – H.I.I.T.


Warm-up 10 (No Measure)

1 Minute Double Unders


10 Bird dogs

10 Knee raises on PU bar

10 Push ups

10 Ring rows

5 Slow goblet squats



Spend about ten minutes working on kipping or butterfly technique, pull ups or muscle ups. Every athlete is different. If you haven’t perfected kipping, work on that, if you have kipping work on butterfly. If you’re great at pull ups, work on muscle ups.


Metcon (AMRAP – Reps)

Keep adding one rep of each movement every minute. You are done when you can’t get all reps completed within the minute. Score is total reps completed.

Squat Clean (125/85)

Bar over Burpees

Written by: Ralph

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