Desert Sky Fitness – H.I.I.T.

Warm-up

Warm-up (No Measure)

3 x 100m Sprints

Performance

Warm-up (No Measure)

3 x 5 YTW’s

3 x 10 Renegade Rows

5 x 5 Snatch DL + 2 Hang Snatch

Weightlifting

10 EMOM Alternating

Odd Min – 5 Bench Press

Even Min – 7 Ring Dips
Pick a weight that pushes you for 5 reps, but does not push you to failure. Mods for ring dips- bands, boxes, parallettes.

Metcon

3 rds: Metcon (Time)

25 KB Swings (53/35)

20 Hand Release Push Ups

15 V-Ups

400m run

Written by: Ralph

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