Desert Sky Fitness – H.I.I.T.

Warm Up 16 Partner (No Measure)

2 Rounds With a Partner:

200 Meter Run

10 Alt burpees

10 Partner Wall Balls

10 MB Sit up Passes

10 Synchronized Ring Rows

A: Hanging Windshield Wipers (4 x Max Reps, Rest 60 seconds)

Hanging from bar in hollow body, bring toes up to right hand and then down, bring toes to left hand and then down SLOWLY without swinging. Scale by lowering the target or lifting knees to target.
One touch on each side is 1 rep. Scale to achieve 4-8 reps per set.

Rest 1 minute before completing suitcase carry

A: KB Suitcase Carry (4 x Max distance (meters) (72/53) Rest 60 Sec)

One Handed KB carry at hip. Keep mid-line stable. Must walk.
Use best guess for measurement of meters. Athletes should walk as far as possible with good form. Then immediately switch arms and return to start. Record distance of one arm not both combined.

Scale Weight as needed.

Rest 1 minute before next set of windshield wipers

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP in teams of 3, one team member working at a time, alternating each round:

10 Burpee Box Jumps Overs (24/20)

15 DB Thrusters (35/25)
Scale BBJ and thrusters so that all sets can be done with no rest. New Athletes may scale thrusters to DB Push Press.

Each round should be a max effort sprint!!

No burpee step down/ups allowed for Rx.

For any individuals or teams of two insert appropriate rest time.

Written by: Ralph

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