Desert Sky Fitness – H.I.I.T.

Warm-up

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

500m Row (Time)

Max Effort 500m Row

Mobility

Technique

20min: Goal Work (No Measure)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool down

Written by: Ralph

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