Friday 13 Sept 19

13
Sep

Friday 13 Sept 19

KNH Powerhouse – HIIT

Warm-up

3x

30 sec Handstand hold

30 sec rest

30 sec handstand hold (split leg)

30 sec rest

30 sec handstand hold with shoulder tap

30 sec rest

couch stretch, runner stretch, foam roll, lax ball. work on what you need to.

Metcon

Metcon (Time)

Lucky 13
3 Rounds for Time

13 Push-Ups

13 Sit-Ups

13 Box Jumps (20 in)

13 Kettlebell Swings (1.5 pood)

13 Push Presses (45 lb)

13 Walking Lunges (each leg)

13 Mountain Climbers

13 Knees-to-Elbows

13 Pull-Ups

13 Parallel Bar Dips

13 Air Squats

13 Back Extensions

13 Burpees