20
Nov
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