Desert Sky Fitness – H.I.I.T.

Warm Up 4 (No Measure)

2 Min Jump Rope

3 rounds:

10 med ball cleans

20 med ball twists

10 kick ups

20 mountain climbers

Across the Floor (No Measure)

10 EMOM Pull ups & L-sit (total reps)

Every minute on the minute, complete hardest version of pull ups you can perform 3-5 reps of. Then Immediately following hold L-sit for max time. Rest for remainder of minute

Mod scheme for Pull ups:

C2B strict, standard strict, 2 x kipping w/ max negative hold, 2 x Jumping w/ max negative hold

Mod scheme for L-sit: Min 5 sec hold.

L-sit from rings, L-sit from pull-up bar, hollow body hold

Metcon (Time)

4 x 3 Min Rounds

10 Hang Cleans (115/80)

15 Russian KB swings (72/56)

7 Push Press (115/80)

record slowest round

Written by: Ralph

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