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

Across the Floor (No Measure)

Mobility (No Measure)

Thoracic Extension, Hip Mobility and Front Rack mobility

Metcon (Time)

With a Partner For Time:

400 Meters with 100# or More

40 Burpee Box Jumps (20″)

20 Synchronized Ring Rows

40 Partner Mirrored Wall Balls (CO-ED 20# @ 9′) (Same Sex Normal RX)

20 Synchronized Ring Push Ups

40 MB Sit Ups Mirrored (20#)

20 Junkyard Dogs
Any synchronized movement should be 20 reps by each athlete.

Mirrored movements means that the athlete without the MB will perform as situp or WB as well.

Written by: Ralph

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