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
