Desert Sky Fitness – H.I.I.T.

Warm up 1 (No Measure)

2 Rounds:

200 Meter Run

10 Sampson

10 Side lunges

10 Wall Balls

10 Push ups

10 HBR

Across the Floor (No Measure)

10 EMOM Pull ups & L-sit (Total Reps )

Every minute on the minute, complete hardest version of pull ups you can perform 3-5 reps of. Then Immediately following hold L-sit for max time. Rest for remainder of minute

Mod scheme for Pull ups:

C2B strict, standard strict, 2 x kipping w/ max negative hold, 2 x Jumping w/ max negative hold

Mod scheme for L-sit: Min 5 sec hold.

L-sit from rings, L-sit from pull-up bar, hollow body hold
NO ANTERIOR PELVIC TILT IN L-SIT! Squeeze butt and push toes forward.

Metcon (Time)

12!

Burpees

Wall Balls (20/14 @10/9)

*15 Min TIme CAP

Written by: Ralph

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