Monday 21 Oct 19

21
Oct

Monday 21 Oct 19

KNH Powerhouse – HIIT

Warm-up

20 cal/750m row

then

2x

10 renegade row each arm

10 double arm push press (db)

then

couch stretch, runners stretch, lat stretch, foam roll and lax ball. wrist stretch and shoulder stretch (crossover symmetry if needed)

Gymnastics

5x

30sec hallow hold

30sec superman hold with weight

30sec handstand hold (your level )

30sec rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
12 box jumps

12 kb swings

12 pull ups