Desert Sky Fitness – H.I.I.T.

GHD Warm Up (No Measure)

30 Kcal Row

4 rounds

7 clean and jerks (barbell/PVC)

7 OH Squats

7 inch worms to push up

7 bar kips

Rotate class through 10 GHD extensions/holds until warm up complete.

Across the Floor (No Measure)

Weighted Hip Bridges (5 x 5 EOMOM 50-60% of BS)

Ensure full hip extension at top and move slow and deliberate throughout movement.

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

5 Goblet Squats (72/56)

10 Deficit Push Ups (45# plates)

10 Back Squats (135/95)

5 Should to OH (135/95)

Written by: Ralph

Leave A Reply:

(optional field)

No comments yet.