Happy Birthday Eloisa Alcaida!
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 up complete.
Negative Pull-ups (5 x Max Reps 2 Min Rest )
3-5 Second decent. Use a kip or box to get to the top of pull up.
Scale for 5-8 reps per set. Super set the GHD sit ups on rest time.
GHD Situps (3 x Max Reps )
Scale to a wall ball target, then box target, then arms crossed sit up
25-20-15-10-5 Wall balls
15-12-9-6-3 Pull ups