Gymnastics day

KNH Powerhouse – HIIT

Warm-up

Band pull down

Band triceps extensions

Band lat pull

10 reps each 3 sets

PVC pass throughs

Couch stretch

Foam roll

1000m Row (Time)

Max Effort 1000m Row

Gymnastics

V-sit warm up (10 reps each movement 4 times)

Sit on the floor feet together and extended place hands next to the knees or just in front of knees and with keeping the legs strait, lift heals off the floor ten times

Then spread legs in a V and place hands between the legs and left heals off the ground for ten reps

Must keep core really tight and feet together

Gymnastics

Work on kipping pull-ups 6 minutes

Modify as needed

10 MIN AMRAP

10 push-ups

10 second handstand hold

10 air squats