Happy Birthday Eloisa Alcaida!

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 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

Metcon (Time)

For Time:

25-20-15-10-5 Wall balls

15-12-9-6-3 Pull ups

Written by: Ralph

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