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)

Negative C2B Pull-ups (3 Reps EMOM 5 Minutes)

Using a Box as high needed to hit the top of the movement, perform a negative until lockout.

Metcon (Time)

For Time:

400 Meter run

40 Sit ups

40 Double unders

4 Muscle ups

300 Meter run

30 Sit ups

30 Double unders

3 Muscle ups

200 Meter run

20 Sit ups

20 Double unders

2 Muscle ups

100 Meter run

10 Sit ups

10 Double unders

1 Muscle ups
Modification for MU = 3 Pull ups + 3 Ring Dips

Written by: Ralph

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