Desert Sky Fitness – H.I.I.T.

Warm-up

Warm up 11 (No Measure)

10 Laps around rig

25 Air Squats

25 Sit Ups

25 Modified ring rows

25 Elevated push ups

25 Kips

Mobility

Gymnastics

EOMOM Pull Ups & HSPU (5x 5-10)

Odd: 5-10 Pull ups

Even: 5-10 HSPU

** Full range of motion HSPU, Either box HSPU or Negatives.

Metcon

Metcon (Time)

Teams of 3:

One person is completing exercises, one must be running/ rowing/ cycling, one can be resting or also doing exercises. Once equipment leaves the ground, it can’t touch it again until the wod is complete. One set of weights for each team. You do not have to go in order.

80 Goblet Squats (35/25)

70 Kettlebell Swings

60 Push Press (75lbs/ 45lbs)

50 Sit Ups

40 Back Squat

30 Russian Twists

20 Winshield Wipers

Cool down

100m walk, then stretch at least five minutes.

Written by: Ralph

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