Desert Sky Fitness – H.I.I.T.

GHD Warm Up (No Measure)

30 Kcal Row

4 rounds

7 clean and jerks (barbell/PVC)

7 OH Squats

7 inch worms to push up

7 bar kips

Rotate class through 10 GHD extensions/holds until warm up complete.

Across the Floor (No Measure)

Front Squat (5 x 5 Every 2 Min @ 75-85%)

Make sure that all five sets are at a challenging weight.

Metcon (Time)

For Time:

10 Tire Flips

3 Rounds

5 Clean Complex (115/80)

10 Push Jerks (115/80)

10 Weighted Step ups (35/26 @ 24/20)

10 Ring Push Ups
Athletes will have to stagger start to perform tire flips. Pair athletes up as needed for tire flips.

Clean Complex = Clean pull, hang squat clean, front squat.

Weighted step ups are two KB held in front rack.

Written by: Ralph

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