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.

Squat Clean 2 x Front Squat (5 x 3 EOMOM at 70-75%)

Full squat clean followed by two front squats

Metcon (Time)

4 Rounds for Time:

500/400 Meter Row

25 Wall Balls (20/14 @10/9)

15 Pull Ups

Written by: Ralph

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