Monday 6 May 19

KNH Powerhouse – HIIT

Warm-up

50 calorie bike/row

ladder drills

stretch shoulders/lats/wrists

(15-20minutes)

Gymnastics

3 Rounds

30 sec HS hold (try shoulder tap or away from wall or walk)

30 sec rest

30 sec ring holds

30 sec rest

30 sec negative pull ups

30 sec rest

(9 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
50 DU/100 SU

15 Push Press (120/75#)

25 situps