Monday 15 April 19

15
Apr

Monday 15 April 19

KNH Powerhouse – HIIT

Warm-up

crossover symmetry

shoulder rolls

chest openers

4x

high knees down then 10 jumping jacks

butt kicks back then 10 jumping jacks

demo kips with partner. shoulder movement only.

Gymnastics

Pull-ups (practice of kipping (no legs))

15min

kipping with partners

1 kip

2 kips with partner

3 kips and pull up with partner (use box if needed

if you have strict pull ups work on kip (the shoulder movement) and do full kipping pullups

https://www.youtube.com/watch?v=r45xLlH7r_M

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
20 wall balls

30 cal bike or rower