Desert Sky Fitness – H.I.I.T.

Warm up 11 (No Measure)

10 Laps around rig

25 Air Squats

25 Sit Ups

25 Modified ring rows

25 Elevated push ups

25 Kips

Across the Floor (No Measure)

Banded Chest To Bar Negatives (10 min EOMOM, Record total reps (comment on band) )

Using a band perform 5-8 Chest to Bar Negatives. To scale up go slower on the negative. To scale down use a heavier band, use jumping pull ups as necessary.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

5 Chest to Bar Pull Ups

10 Alt single arm KB clean and Jerk (53/35)

15 Thrusters (45/35)
No modification to regular pull ups. Use banded C2B or jumping C2B negatives as a last option.

Written by: Ralph

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