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
