Desert Sky Fitness – H.I.I.T.

Warm-up

Warm up 2 (No Measure)

2 Rounds

10 Burpees

10 Air squats

10 Kips

10 Scorpions stretches

10 Iron Cross stretches

Mobility

Weightlifting

Overhead Squat (5, 5, 3, 3, 2)

Gymnastics

Giant Bar Set

Every 90 Seconds complete the following. Do not drop off the bar until you’ve completed all 15 reps in the set.

5 Kips

5 Pull Ups

5 TTB

PU can be CTB, strict, or kipping. If you cannot do an unassisted pull up, without letting go of the bar after kips, use a quick hop from a box to jump so your chin is over the bar and hold there for 10 seconds, then move into the TTB. Modification for TTB is strict high knees. The 15 reps of this giant set count as 1 in the 5×1 rep scheme.

Metcon

Metcon (Time)

21-15-9

DU

Deadlift (200/140)

Written by: Ralph

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