Desert Sky Fitness – H.I.I.T.

Warm-up

10 min

Isometric Warm Up (No Measure)

400m Run

2-3 rounds 30sec stations:

bottom of squat hold

handstand hold

peg board hold

ring hold/kip

Hollow body hold

superman hold

Mobility

8 min

Technique

10 min

Squat, push press, clean technique

Metcon

30 min

Rest two minutes between metcons

Metcon (3 Rounds for reps)

In Teams of Three:

AMRAP 7:

Back Squat:

50 Reps at 135/95#

50 Reps 185/135#

AMRAP at 225/155#

Rest 3:00

AMRAP 7:

Push Press:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

Rest 3:00

AMRAP 7:

Hang Power Clean:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

400m Run (Time)

Max Effort 400m Run
then stretch

Written by: Ralph

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