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 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.

Metcon (Time)

For Time:

15 kcal row


Muscle Ups

Deadlift (275/185)

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

Written by: Ralph

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