Desert Sky Fitness – H.I.I.T.
GHD Warm Up (No Measure)
30 Kcal Row
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 uo complete.
Squat Mobility (No Measure)
Screaming pigeon, banded hip, wall squats, ankle mobility, quad smash… pick your poison.
Death by 3 Rep Back Squat (Weight)
EMOM perform 3 back squats starting at 70% and increasing by 5# total for starting weights under 200# and 10# for starting weights over 200#.
Record Highest Weight
Wod ends at 10 minutes. If you fail before 10 minutes drop in weight to continue 3 reps a round. If you don’t fail at 10 rounds, continue for max reps.
15 kcal row
Goblet Squat (72/53)
15 Kcal row
Modification for MU
1:1 negative PU + 1:1 negative ring dips.
1:3 jumping PU + 1:3 box dips