Desert Sky Fitness – H.I.I.T.

Gymnastics Warm-Up (No Measure)

Row/run 400meters

2X:

10 Superman to Hollow Body

10 Kick ups/ Handstand walks

20 Kips

30 second L-sit (rings or parallets)

Across the Floor (No Measure)

Rebound Pull Ups (5 x 3-5 Reps Rest 90 Seconds )

3 Pulls.

Pull 1 – Full extension to chin over bar

Pull 2 – From COB to 1/2 rep or 90 degerees and back up to chin over bar

Pull 3 – from COB to Full ext. and back up to 1/2 rep or 90*.
Coach to Demo a full set for athletes.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

12 DeadLift (185/125)

1 Rope Climb

12 Alt KB Thrusters (53/36)

3 Bar MU
Alt Kb Thrusters – Single arm thruster on right arm, then switch arm each rep.

Written by: Ralph

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