Desert Sky Fitness – H.I.I.T.

Warm-up

Barbell Lava (No Measure)

20 Calorie Row

Then 2 Rounds:

10 Squat Cleans

8 Push Press

6 Back Rack Thrusters

4 Hang Snatch

2 Overhead Squats

5 burpees for every time the bar rests on the ground other than between ROUNDS.

Mobility

Gymnastics

Parallett L-sit & Leg Levers EOMOM 10 Min

ODD min Max Hold on Parallett Bars. Even Minute 5-6 Leg levers on Post.

Modification for Less than 2 second holds

– Hold on box

– Hold from pull up bars w/out using rectus femoris

– Hold hollow body

Metcon

Metcon (5 Rounds for reps)

Every 4:00 for 5 Rounds

400m Run

Max Power Cleans (175/125)

Written by: Ralph

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