Desert Sky Fitness – H.I.I.T.

Warm Up Stations (No Measure)

3min Jump Rope



Dyna Disc

Ball to Ball Exchange

Alternating Superman

Peg Board Hold

Ring hold/kip

Across the Floor (No Measure)

Metcon (Time)

For Time:

800 Meter Row

Four Rounds For Time:

10 Tarzan Pull ups

10 Deficit HSPU (2″)

25 Foot Sled Pull (140/90)

10 KB Push Press (44/26)
Deficit HSPU should be 25# plates with no ab mat or a 45# plate with an ab mat.

Ropes are to be attached to the sleds for pulls and pulls are hand over hand pulling. To avoid interruption, athletes may choose to rearrange WOD order on the fly if a sled is being used.

Written by: Ralph

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