Friday 28 June 19

28
Jun

Friday 28 June 19

KNH Powerhouse – HIIT

Warm-up

5 min cardio

pvc pass throughs

inch worms down, toy soldiers back, bear crawl down, crab walk back

then

2 rounds of

30 sec of ring holds

30 sec rest

30 sec dips

30 sec rest

30 sec plank

30 sec rest

30 sec superman with weight

30 sec rest

(should be a total of 10 min)

Metcon

Metcon (Time)

For time
F- 50 cal row or bike M-75

50 hand release push ups

F -40 cal row or bike M- 65

40 hand release push ups

F -30 cal row or bike M-55

30 hand release push ups

F- 20 cal row or bike M-45

20 hand release push ups

F -10 cal row or bike M-35

10 hand release push ups