Desert Sky Fitness – H.I.I.T.

400 meter run (No Measure)

Across the Floor (No Measure)

Gymnastics Skill Work (No Measure)

Spend time to work on the Kip

– Stay tight and connected.

– Global flexion and extension/ not at the hip only.

– Once positions look good, move from using arms and shoulders to core muscles to whip into your positions

Metcon (Time)

20 Min AMRAP:

100 Meter Med Ball Run (20/14)

10 Box Jumps (24/20)

15 Pull Ups

20 KB/DB Push Press (35/25)

Rx+ 200 Meter Med Ball Run (20/14)

10 Box Jumps (30/24)

15 C2B Pull Ups

20 KB/DB Push Press (45/35)

Written by: Ralph

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