9
Sep
Monday 9 Sept 19
KNH Powerhouse – HIIT
Warm-up
2x
10 surge cleans
10 surge squats
10 surge OH squats
Then
2x
30 sec ring holds
15 sec rest
Lax ball upper body, lat stretch, pigeon and butterflies
Metcon
Metcon (AMRAP – Rounds and Reps)
19 min AMRAP
9 wall balls
9 pull ups
9 goblet squats
9 cal bike (19 for males)