Desert Sky Fitness – H.I.I.T.
GHD Warm Up (No Measure)
30 Kcal Row
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.
10 Tire Flips
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.