20
Sep
Friday 20 Sept 19
KNH Powerhouse – HIIT
Warm-up
Every 2 minutes, for 12 minutes
2min handstand walk ( or hold)
2min muscle up progression
(pick a progression to work on the aspect of your muscle-up that needs the most work)
then
4min of pistol practice
then
with a pvc
3x
10 pvc pass throughs
10 pvc overhead squat
10 pvc good mornings
then
lat stretch, couch stretch, runners stretch, low lunge with twist
Metcon
KNH Baseline (Time)
For Time:
500m Row (400m run)
40 Air squats
30 situps
20 pushups
10 pull ups